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LOW FAT PASTA SALAD

Pasta salads are simple to prepare, delicious and as diverse as you want them to be. Throw in fresh summer greens, grilled chicken or fish, canned tuna and olives or leftover roast vegies for a great side or meal in itself.

Sweet ‘N’ Tangy Pasta Salad

Ingredients

For the Creamy Balsamic Dressing

• 1 c. mayo

• 1/2 c. balsamic vinegar

• 1/4 c. olive oil

• 2 cloves garlic, pressed

• Kosher salt

• black pepper

For the Salad

• Rotini, cooked, slightly cooled

• celery, thinly sliced

• Carrots, shredded

• Red pepper, chopped

• arugula

• Cannellini beans, rinsed and drained

Creamy balsamic dressing only: each 1 tbsp. Serving about 90 cals, 1 g carbs, 10 g fat (1 g sat), 85 mg sodium.

Directions

• Make the Creamy Balsamic Dressing: Shake mayo, balsamic vinegar, olive oil, garlic, salt and pepper.

• Make the Salad: Toss balsamic dressing with rotini, celery, red repper, arugula, and cannellini beans.

Orzo Salad with Grape Tomatoes, Feta, and Mint

The classic Greek flavors of feta cheese, fresh mint, and olives give a tangy personality to this delicious pasta salad.

Ingredients

• 2 c. orzo pasta

• 1 tbsp. olive oil

• 1 pt. grape tomatoes

• 1 lemon

• 1 c. crumbled feta cheese

• ⅓ c. pitted Kalamata olives

• ⅓ c. fresh mint leaves

• ¼ tsp. coarsely ground black peppe

Directions

• Heat large covered saucepot of salted water to boiling on high. Add orzo and cook as label directs.

• Meanwhile, in 12-inch skillet, heat oil on medium until hot. Add grape tomatoes; cook 5 to 6 minutes or until skins split, shaking pan occasionally. From lemon, grate 1 teaspoon peel and squeeze 1 tablespoon juice; set aside.

• Remove skillet from heat. Reserve 1/4 cup orzo cooking water; drain orzo. Add orzo and cooking water to tomatoes in skillet; stir in lemon peel and juice, feta, olives, mint, and 1/4 teaspoon coarsely ground black pepper.

Pasta with Garlicky Swiss Chard and Corn

Here’s a simple, easy-to-make pasta that will have guests thinking you’re a culinary wiz.

Ingredients

• 12 oz. gemelli or other short pasta

• 1 c. corn kernels

• 2 tbsp. olive oil

• 1 medium onion

• 1 bunch Swiss chard

• 4 clove garlic

• Kosher salt

• pepper

• ¼ c. Grated Parmesan

Directions

• Cook the pasta according to package directions, adding the corn during the last minute of cooking. Reserve 1/2 cup of the cooking water, drain the pasta and corn, and return it to the pot.

• Meanwhile, heat the oil in a large skillet over medium heat. Add the onion and chard stems and cook, covered, stirring occasionally, until tender, 5 to 6 minutes. Add the garlic and cook, stirring, for 2 minutes.

• Add the chard leaves to the skillet, season with 1/2 teaspoon salt and 1/4 teaspoon pepper, and cook, stirring occasionally, until just tender, about 3 minutes.

• Toss the pasta and corn with 1/4 cup of the reserved pasta water and the Parmesan (adding more water, 1 tablespoon at a time, if the mixture seems dry). Fold in the chard mixture. Sprinkle with additional Parmesan, if desired.

Kale Caesar Pasta Salad

Whip up this slimmer dinner in no time. This easy salad is under 500 calories.

Ingredients

• 1 lb. bowtie pasta

• 6 tbsp. light mayonnaise

• 1/3 c. Grated Parmesan cheese

• 3 tbsp. lemon juice

• 1 tbsp. Dijon mustard

• 1 tbsp. extra virgin olive oil

• 1 clove garlic, crushed with press

• 1/2 tsp. salt

• 1/2 tsp. pepper

• 1 large bunch of kale, stemmed and chopped

• 8 medium radishes, cut into quarters

Directions

• Cook pasta as label directs.

• In a large bowl, whisk together the mayonnaise, Parmesan cheese, lemon juice, Dijon mustard, olive oil, garlic, salt, and pepper. Add kale, tossing to combine.

• While cooked pasta is still hot, add to the kale mixture. Let cool slightly. Stir in the radishes and serve.

About 390 cals, 14 g protein, 62 g carbs, 10 g fat (2 g sat), 4 g fiber, 435 mg sodium.

Warm Pasta Salad With Salmon

Try this recipe with wild salmon, which is leaner than farm-raised, but make sure to check for doneness after 2 minutes to avoid overcooking.

Ingredients

• 2 medium zucchini

• 1 clove garlic

• 2 c. halved cherry tomatoes

• 4 leaves basil

• 4 tbsp. extra-virgin olive oil

• 1 tbsp. red wine vinegar

• 1 tsp. dried oregano

• salt

• pepper

• ¾ lb. orecchiette pasta

• 4 salmon fillets

Directions

• Heat large pot salted water to boiling on high. Add zucchini; cook 3 minutes or until just tender. With slotted spoon, shaking dry, transfer to large bowl along with garlic, cherry tomatoes, basil, 3 tablespoons olive oil, red wine vinegar, and oregano. Stir gently. Season with salt and pepper to taste. Cover; set aside.

• Return water to boiling; add orecchiette pasta. Cook 2 minutes less than label directs; drain. Transfer to bowl with vegetables; toss well.

• Meanwhile, heat 12-inch nonstick skillet on medium-high. Rub remaining tablespoon of olive oil on flesh side of salmon fillets; season with salt and pepper. Add to pan, skin side up. Cover; cook 3 to 4 minutes or until bottom is browned. Discard skin. To serve, discard garlic in pasta; divide among 4 plates. Top with salmon and any leftover dressing.