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Salads and Vegetables: Salads: Fasta Pasta
Pasta salad gets the Recipe Makeover treatment. We shave off the calories, fat and carbs of traditional pasta salad in our version.
Per serving: 201 calories, 4g fat and 33g carbs.
Saves: 263 calories, 18g fat and 27g carbs.
Author: Recipe Makeover by CalorieKing
Date: January 11, 2012
Suggestions: This recipe can be served immediately or made in advance and refrigerated.
Serves: 4 person(s)
Yield: 4 x approx. 1-3/4 cup servings
Preparation Time: 20 mins
Cooking Time: 20 mins
Ingredients:
Pasta salads can be loaded with oodles of fat and calories. Our makeover recipe replaces the high fat salad dressing with a smaller amount of low-fat dressing. We've also added color, fiber and nutrients with increased vegetables and fresh herbs. | Recipe Makeover |
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1 1/2 cup uncooked spiral pasta
1 1/2 cup sliced and halved zucchini squash
4 plum tomatoes, sliced
1 cup sliced mushrooms
2 Tbsp chopped onion
1/2 cup low-fat Italian salad dressing
3 Tbsp chopped fresh basil
1 Tbsp crumbled blue cheese
1 pinch of black pepper
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| Traditional Recipe |
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1 1/2 cup uncooked elbow macaroni
3 hard boiled eggs, chopped
1 small onion, chopped
3 stalks celery, chopped
1 small bell pepper, seeded and chopped
1 1/2 Tbsp pickle relish
1 1/2 cup regular Miracle Whip salad dressing (or equivalent)
3 Tbsp mustard
3/4 cup sugar
1/4 tsp salt
1/4 tsp black pepper
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Directions:
Cook pasta according to directions or until tender (about 8 to 10 minutes). Drain, rinse with cold water and drain again.
Place zucchini, tomatoes, mushrooms, and onion in large bowl. Add pasta and mix gently.
Combine salad dressing, basil, cheese, and black pepper in a blender. Pour over salad. Toss gently.
Variations:
For more color use spiral vegetable pasta.
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| Calories: | 201 cals | 464 cals |
| Kilojoules: | 841 kJ | 1,942 kJ |
| Fat | 4.0 g | 22.0 g |
| Carbohydrates | 33.0 g | 60.0 g |
| Protein | 6.0 g | 7.0 g |
| Cholesterol | 4.0 mg | 103.0 mg |
| Sodium | 293 mg | 713 mg |
| Saturated Fat | 1.0 g | 4.0 g |
| Fiber | 2.0 g | 1.0 g |
| Calcium | 41.0 mg | 36.0 mg |
| Total Sugars | 4.8 g | 27.4 g |
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