|Mediterranean Pasta Salad |
Serves 6–8 / Pack with: an apple. Drink: bottled iced tea. Prep tip: To speed prep, use store-bought dressing (we like Newman's Own Lighten Up Italian Dressing); simply add 3 tablespoons to the pasta mixture and refrigerate.
4 ounces whole-grain fusilli (spiral pasta)
1 carrot, peeled and chopped
1 stalk broccoli with florets, chopped (about 1 cup)
1 zucchini, chopped
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 tablespoons lemon juice
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped fresh oregano
1/4 cup chopped scallions or green onions
1 cup quartered artichoke hearts (packed in water), drained
1/4 cup whole pitted kalamata olives
1 tomato, chopped
1/4 cup crumbled goat cheese
2 tablespoons pine nuts, toasted
1. Cook pasta according to package directions. Drain and cool.
2. Set a large bowl of ice water nearby. Fill a medium saucepan with water and bring to a boil. Add carrots and broccoli and cook for about 2 minutes. Add zucchini and continue to cook for another minute, until vegetables are tender but not soft. Drain, then transfer vegetables to ice water to stop cooking. When cold, drain thoroughly.
3. In a small bowl, combine olive oil, garlic, lemon juice, basil, oregano, and scallions or green onions. Whisk until blended.
4. Combine pasta and vegetables in a medium bowl. Add dressing, artichoke hearts, and kalamata olives. Refrigerate for 1 hour or until chilled. Remove from refrigerator and stir in tomato, cheese, and pine nuts.
PER SERVING: 198 cal, 42% fat cal, 10g fat, 2g sat fat, 4mg chol, 7g protein, 24g carb, 3g fiber, 128mg sodium
World traveler Melissa B. Williams is the editor of Healing Lifestyles & Spas magazine.