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6 servings
suggest servings
| 1 | pound | pasta | corkscrew or other short pasta |
| 2 1/4 | cups | carrots | thinly sliced |
| 2 | cups | broccoli florets | small flowerets |
| 2 | each | sweet bell peppers | red or green, cut into thin strips |
| 1 1/2 | cup | celery | thinly sliced |
| 1 | each | onion | red, finely chopped |
| 1 | cup | yogurt, plain | plain, nonfat |
| 1/2 | cup | mayonnaise | reduced-calorie |
| 1/4 | cup | parsley leaves | fresh, chopped |
| 2 | tablespoons | lemon juice | fresh |
| 2 | teaspoons | dill weed | dried |
Cook pasta al dente, but do not add salt. About 3 minutes before pasta is done, add carrots and broccoli to pot. Drain mixture, rinse under cold water, and drain again.
In a large bowl, combine bell peppers, celery and onion. Add pasta mixture; toss gently.
To prepare dressing, in a medium bowl, whisk together yogurt, mayonnaise, parsley, lemon juice and dillweed.
Pour half of dressing over pasta mixture; toss well. Cover and chill salad for at least 1 hour; chill remaining dressing separately.
Serve salad with reserved dressing.
Makes 6 servings.
Per serving: 415 cal., 73 g carbo., 15 g protein, 188 mg sodium, 8 g fat, 9 mg chol.
NOTE: For a quicker dressing, use 1 cup (240 ml) of bottled nonfat Italian dressing and 1/4 cup (60 ml) of chopped fresh parsley.
| % Daily Value* | |
| Total Fat 9.0g | 14% |
| Saturated Fat 2.0g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 10mg | 3% |
| Sodium 218mg | 9% |
| Total Carbohydrate 75.0g | 25% |
| Dietary Fiber 5.0g | 21% |
| Sugars 9.0g | |
| Protein 13.0g | 26% |
| Vitamin A | 165% | Vitamin C | 208% | |
| Calcium | 11% | Iron | 19% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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General:The nutmeg tree, Myristica fragrans, is special in that it produces two seperate spices, nutmeg and Mace. Mace is the ground outer covering (aril) of the nutmeg seed. A piece of unground Mace is called a blade....
Yummo ! We are always looking for low fat ideas that don't taste low fat - well done. I made it twice and just for something different i layered my baking tray with low fat tomato and garlic ( pasta sauce ) placed the chicken on top and cooked ... it worked very well and added a little more LOW FAT flavour..
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