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 10, 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

    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

  Traditional Recipe

    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

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)

MakeoverTraditional
Calories:201 cals464 cals
Kilojoules:841 kJ1,942 kJ
Fat4.0 g22.0 g
Carbohydrates33.0 g60.0 g
Protein6.0 g7.0 g
Cholesterol4.0 mg103.0 mg
Sodium293 mg713 mg
Saturated Fat1.0 g4.0 g
Fiber2.0 g1.0 g
Calcium41.0 mg36.0 mg
Total Sugars4.8 g27.4 g

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