Recipe for Pasta Salad

by Eatingwell.com

Traditionally, pasta salads are loaded with mayonnaise or mayonnaise-based dressings which are neither healthy nor conducive to being outside for hours on a hot summer day. For your summer BBQ this year, try this recipe for pasta salad for a healthy and tasty alternative to your classic pasta salad.


How you can do it:

* To still get the creamy effect of a mayonnaise based dressing, replace regular mayonnaise with a mixture of the reduced-fat variety, low-fat yogurt and a splash of flavorful olive oil cut down the calories and saturated-fat content.

* Replace regular white pasta with whole-wheat pasta to add fiber.

* Increase the proportion of colorful, crunchy vegetables like tomatoes, carrots and peppers and cut back on the pasta to allow for a generous serving size with significantly fewer calories.

* Sprinkle chopped fresh herbs over the pasta salad or into the dressing adds great fresh flavors again with adding fat, calories, or sodium. Be sure to always use fresh herbs over dried. Basil, rosemary, cilantro, thyme, dill, or parsley all will make any pasta salad pop.

* Any lean protein works great in pasta salad. Grilled chicken, canned tuna, grilled salmon, or canned beans are all examples of healthy protein that add flavor to pasta salad without adding tons of fat and calories.


Recipe for Pasta Salad:

6 servings, 1 cup each
Active Time: 35 minutes
Total Time: 35 minutes


Ingredients:

• 2 cups whole-wheat rotini, (6 ounces)

• 1/3 cup reduced-fat mayonnaise

• 1/3 cup low-fat plain yogurt

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon red-wine vinegar, or lemon juice

• 1 clove garlic, minced

• 1/8 teaspoon salt

• Freshly ground pepper, to taste

• 1 cup cherry or grape tomatoes, halved

• 1 cup diced yellow or red bell pepper, (1 small)


• 1 cup grated carrots, (2-4 carrots)

• 1/2 cup chopped scallions, (4 scallions)

• 1/2 cup chopped pitted kalamata olives

• 1/3 cup slivered fresh basil


Preparation:

1. Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.

2. Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.


Make Ahead Tip: Cover and refrigerate for up to 1 day.


Nutrition:

Per serving: 205 calories; 9 g fat (2 g sat, 5 g mono); 1 mg cholesterol; 29 g carbohydrates; 6 g protein; 4 g fiber; 291 mg sodium; 269 mg potassium.


*Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

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 Recipe for Pasta Salad