Healthy Recipe:

Recipe: Pasta salad with mixed vegetables

  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
The Mayo Clinic Diet Book, learn more

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Dietitian's tip: You can use any shape of pasta for this light spring salad, including shells, farfalle (bow tie), rotini (spiral-shaped) or macaroni. For added variety, try spinach, tomato or carrot-flavored pasta.

By Mayo Clinic staff
Serves 8

Ingredients

    • 12 ounces whole-wheat rotini (spiral-shaped) 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

Cook pasta 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

Serving size: Approximately 2 cups
Calories235 Sodium54 mg
Total fat3 g Total carbohydrate43 g
Saturated fat0.5 g Dietary fiber8 g
Monounsaturated fat1.5 g Protein9 g
Cholesteroltrace   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00559 June 1, 2011

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