One of the most-popular sides during barbecue season is pasta salad. Gobs of mayo or glugs of oils, however, can turn those options into about 400 calories and 500 calories per one-quarter cup, respectively, easily sabotaging any pasta salad. Here are five simple steps you can follow to make a perfectly healthy pasta salad. Read more
Tag: pasta salad
Pasta salads may appear harmless or even good for you, but large portions of pasta, heavy dressings and high fat add-ins can ruin this picnic staple. Fresh ingredients, lots of vegetables, and a little portion control can make all the difference — here are 3 classic salads, re-created pasta style, each made with 5 ingredients.
Caprese Pasta Salad
6 cups cooked whole grain pasta
2 cups cherry tomatoes, halved
8 ounces fresh mozzarella cheese, diced
¼ cup chopped fresh basil
2/3 cup balsamic vinaigrette
Combine ingredients in a large bowl; toss well.
Nutrition Info Per Serving:
Serves: 8; Calories: 300; Total Fat: 13 grams; Saturated Fat: 4 grams; Total Carbohydrate: 32 grams; Sugars: 4 grams; Protein: 15 grams; Sodium: 214 milligrams; Cholesterol: 18 milligrams; Fiber: 3 grams
This party-perfect recipe is a great replacement for traditional mayonnaise-based salads; it gets its creamy texture from dairy-free yogurt. The fresh carrots, grapes and tarragon give this salad an exciting, fresh taste. Gluten-free pasta makes it gluten free, of course, but if you don’t have a sensitivity, any pasta will do.
Don’t feel like sweating it over the grill when temperatures are soaring outside? No problem. My Sweet Balsamic ‘n’ Tuna Grape Salad is the perfect dish to keep things cool during your upcoming Labor Day barbecue. Fresh fruits like grapes and berries are plentiful this time of the year, so why not toss them with gluten-free pasta for an easy lunch or dinner? I grew up on cold pasta salads with red grapes and tuna. My mother and grandmother served this dish at least once a week in the summertime, and I can’t help but think of the fun memories every time I create a new flavor spin on this family recipe. All you need are a few simple ingredients that are probably already in your fridge and pantry. This pasta salad takes just minutes to prepare; it’ll be ready in less than 30 minutes. Here, I combine tuna, Greek yogurt, gluten-free pasta and red grapes for a sweet, tangy and savory flavor that will have your Labor Day crowd digging in for seconds.
While researching nutrition for this post, I nearly fell off my chair when I ran the numbers for store-bought pasta salad. I knew prepared pasta dishes were fairly rich, but I didn’t think one two-cup serving had more calories, fat and sodium than three McDonald’s Double Cheeseburgers. Yes, THREE. Read it and weep:
Store-bought pasta salad (2 cups):
Total Fat: 67 grams
Saturated Fat: 18 grams
Total Carbohydrate: 30 grams
Sugars: 3 grams
Protein: 21 grams
Sodium: 2181 milligrams
Cholesterol: 61 milligrams
Fiber: 6 grams
Two cups of this disastrous dish contain an entire day’s worth of fat and sodium. Spread the word because pasta salads are a backyard barbecue’s best friend – and it’s one of the most popular side dishes to grab at the grocery store, whether for your own party or a friend’s. Save everyone’s arteries at the next soiree and make my lighter version. It’s fresh and wonderful and has just 341 calories for the same 2-cup serving.
Picnic season is here! Fire up the grill for burgers, chops or chicken, and don’t forget about those scrumptious side salads. Instead of serving up sides with gobs of fat and calories, try these delicious (and healthy) versions of the classics.
Chicken is a healthy go-to food that works great for lunch or dinner. To cut down on fat, cook up breast meat (a.k.a. white meat) and get rid of the skin (most of the saturated fat is there). Next time you grill or roast some, make extra and try these tricks to stretch the leftovers into another meal.
I’m always looking for new ways to take advantage of the healthy protein and omega-3 fats in tuna. My mom would bring home a tuna pasta salad from the deli when I was a kid, but it was loaded with fatty mayo. Here’s my lightened-up version made with five simple ingredients.
Oh, pasta salad. It seems like no cookout would be complete without it. Everyone has their favorite recipe — some lighter than others. Avoid the common pitfalls and keep your mix nutritious and delicious with these tips and recipes.