Healthy Salad Recipe

by Besthealthmag.ca

Grilled vegetables are delicious with chunky pasta in a tangy dressing. Serve this rustic broiled vegetable and rigatoni salad as a light lunch or offer it as an accompaniment for grilled poultry or meat, when it will serve 6 or 8.


Healthy Salad Recipe Ingredients:

200 g rigatoni or penne

1 large red pepper, seeded and halved

1⁄2 red onion, thickly sliced

1 eggplant, trimmed and sliced lengthwise

1 zucchini, thickly sliced

150 g button mushrooms, halved

200 g cherry tomatoes

80 g arugula

2 1⁄2 tablespoons shaved Parmesan cheese


Dressing:

2 tablespoons balsamic vinegar or lemon juice

4 tablespoons extra virgin olive oil

2 tablespoons shredded fresh basil

1 tablespoon chopped capers

1 large garlic clove, crushed (optional)

Pepper to taste


Healthy Salad Recipe Directions:

Cook the rigatoni in boiling water for 10–12 minutes, or according to the package instructions, until al dente. Drain the pasta and rinse under cold running water, then drain again thoroughly and set aside to cool.

Meanwhile, broil the pepper halves, skin side up, until blistered and blackened. Place in a plastic bag, then leave until cool enough to handle.

Broil the onion and eggplant for about 2 minutes or until slightly charred. Turn them over so that they cook evenly. Add the zucchini, mushrooms and tomatoes to the broiler, and broil all the vegetables for a further 2–3 minutes. Remove the pieces as they are ready. Place them in a large salad bowl.

Cut the eggplant slices into 2 cm strips. Peel the pepper and cut into 2 cm strips. Add the eggplant and pepper strips to the salad bowl, with the arugula. Mix in the rigatoni.

To make the dressing, mix the balsamic vinegar or lemon juice with the olive oil, basil, capers, garlic, if using, and pepper in a small bowl. Lightly toss this dressing into the broiled vegetable and rigatoni salad.


Sprinkle with shavings of Parmesan cheese and serve.


preparation time 15 mins
cooking time 20 mins, plus 30 mins marinating
serves 4


Nutritional information (per serving):

356 calories

13 g protein

18 g total fat

4 g saturated fat

7 mg cholesterol

36 g total carbohydrate

7 g sugars

8 g fibre

160 mg sodium

*Broiling or baking is a healthy cooking method for vegetables like eggplants, which can absorb large amounts of fat when they are fried. Adding a little Parmesan cheese to pasta dishes contributes useful calcium as well as a wonderful cheesy flavour.

Source: Cook Smart for a Healthy Heart, Reader's Digest Canada


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The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Original Healthy Salad Recipe