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Obesity Discussion · 01-29-06, 07:11 PM

Dilled pasta salad with spring vegetables
Dietitian's tip: Rice vinegar is a clean-tasting, brisk condiment favored in Asian kitchens. White wine vinegar reflects the characteristics of white wine and is thought to have more "bite." Use either type of vinegar in the dressing for this dilled pasta salad.

SERVES 8
Ingredients
For the dressing
1/4 cup olive oil
2 tablespoons lemon juice
2 tablespoons rice or white wine vinegar
2 teaspoons dill weed
Cracked black pepper, to taste

3 cups uncooked shell pasta, medium-sized
8 asparagus spears, cut into 1/2-inch pieces
1 cup halved cherry tomatoes
1 cup sliced green peppers
1/2 cup chopped green (spring) onions

Directions
To make the dressing, in a small bowl add the olive oil, lemon juice, vinegar, dill weed and black pepper. Whisk to mix evenly. Set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In a small saucepan, cover the asparagus with water. Bring to a boil and cook only until tender-crisp, about 3 to 5 minutes. Drain and rinse under cold water.

In a large bowl, add the pasta, asparagus, tomatoes, green peppers, onions and dressing. Toss to mix evenly. Cover and refrigerate. Serve chilled.

Nutritional Analysis(per serving)Calories 179 Cholesterol 0 mg
Protein 4 g Sodium 6 mg
Carbohydrate 24 g Fiber 2 g
Total fat 7 g Potassium 175 mg
Saturated fat 1 g Calcium 17 mg
Monounsaturated fat 5 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Fats and oils 1

http://www.mayoclinic.com/health/pasta-salad/NU00500

01-29-06, 07:11 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,874 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Dilled pasta salad with spring vegetables Dilled pasta salad with spring vegetables Dietitian's tip: Rice vinegar is a clean-tasting, brisk condiment favored in Asian kitchens. White wine vinegar reflects the characteristics of white wine and is thought to have more "bite." Use either type of vinegar in the dressing for this dilled pasta salad. SERVES 8 Ingredients For the dressing 1/4 cup olive oil 2 tablespoons lemon juice 2 tablespoons rice or white wine vinegar 2 teaspoons dill weed Cracked black pepper, to taste 3 cups uncooked shell pasta, medium-sized 8 asparagus spears, cut into 1/2-inch pieces 1 cup halved cherry tomatoes 1 cup sliced green peppers 1/2 cup chopped green (spring) onions Directions To make the dressing, in a small bowl add the olive oil, lemon juice, vinegar, dill weed and black pepper. Whisk to mix evenly. Set aside. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water. In a small saucepan, cover the asparagus with water. Bring to a boil and cook only until tender-crisp, about 3 to 5 minutes. Drain and rinse under cold water. In a large bowl, add the pasta, asparagus, tomatoes, green peppers, onions and dressing. Toss to mix evenly. Cover and refrigerate. Serve chilled. Nutritional Analysis(per serving)Calories 179 Cholesterol 0 mg Protein 4 g Sodium 6 mg Carbohydrate 24 g Fiber 2 g Total fat 7 g Potassium 175 mg Saturated fat 1 g Calcium 17 mg Monounsaturated fat 5 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Carbohydrates 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 2 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 1 Fats and oils 1 http://www.mayoclinic.com/health/pasta-salad/NU00500 __________________