Healthy Eating Recipes: Cold Fusilli Pasta With Summer Vegetables

02/16/2011 03:26:00 admin

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A whole new twist on pasta salad!

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size

20 minutes 10 minutes 4 servings about 1 1/2 C pasta

Ingredients

8 oz whole-wheat fusilli (spiral) pasta

2 C cherry tomatoes, rinsed and halved

1 large green bell pepper, rinsed and sliced in pieces 1/4inch wide by 2 inches long

1/2 C red onion, thinly sliced

1 medium zucchini, rinsed and shredded finely or sliced into small chunks (about 1 C)

1 can (15 1/2 oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed

1 Tbsp fresh basil, rinsed, dried, and cut into thin strips (or 1 tsp dried)

1/4 tsp salt

1/8 tsp ground black pepper

1 Tbsp extra virgin olive oil

2 Tbsp balsamic vinegar

1/2 C shredded parmesan cheese

Nutrition Facts

Calories 418

Total fat 11 g

Saturated fat 3 g

Cholesterol 10 mg

Sodium 455 mg

Total fiber 13 g

Protein 21 g

Carbohydrates 63 g

Potassium 576 mg

Directions

1, In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

2, Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.

3, Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.

4, Add the cooled pasta.

5, Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.

6, Divide into four equal portions. Top each with 2 tablespoons shredded parmesan cheese.

Tip: Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.

™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

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