Pasta salad with mixed vegetables
Dietitian's tip: You can use any type of pasta for this light spring salad, including shells, rotelle, fusilli or macaroni. For added variety, try spinach, tomato or carrot-flavored pasta.
SERVES 8
Ingredients
12 ounces farfalle (bow tie) pasta
1 tablespoon olive oil
1/4 cup low-sodium chicken broth
1 garlic clove, chopped
2 medium onions, chopped
1 can (28 ounces) unsalted diced tomatoes in juice
1 pound mushrooms, sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
2 medium zucchini, shredded
1/2 teaspoon basil
1/2 teaspoon oregano
8 romaine lettuce leaves
Directions
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. Place pasta in a large serving bowl. Add the olive oil and toss. Set aside.
In a large skillet, heat the chicken broth over medium heat. Add the garlic, onions and tomatoes. Saute until the onions are transparent, about 5 minutes. Add the remaining vegetables and saute until tender-crisp, about 5 minutes. Stir in the basil and oregano.
Add the vegetable mixture to the pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1 hour.
Place lettuce leaves on individual plates. Top with the pasta salad and serve immediately.
Nutritional Analysis(per serving)Calories 226 Cholesterol trace
Protein 9 g Sodium 53 mg
Carbohydrate 43 g Fiber 4 g
Total fat 3 g Potassium 392 mg
Saturated fat 0.5 g Calcium 39 mg
Monounsaturated fat 1.5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 2
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 2
Nonstarchy vegetables 2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 2
Fats and oils 1
http://www.mayoclinic.com/health/pasta-salad/NU00559
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