Few things pair more perfectly than pasta and tomatoes, and few dishes capture the feeling of summer better than cool pasta salad. Best of all, along with its great taste, pasta salad with tomatoes has good nutritional value.
The recipe calls for Roma tomatoes, though any variety will do. Roma tomatoes, also known as Italian or Italian plum tomatoes, are pear or egg shaped tomatoes that are meatier and have fewer seeds, making them a great fit for salads. Tomatoes contain the cancer protective red pigment called lycopene. The green pepper, abundant in vitamin C, provides color and its flavor combines well with tomatoes.
- 8 ounces whole-wheat fusilli, farfalle, or other small pasta shape, cooked according to directions
- ¼ cup balsamic vinegar (red or white)*
- 4 tablespoons finely chopped fresh basil, divided
- 1 teaspoon turbinado sugar, optional
- Salt and freshly ground black pepper to taste
- ⅛ teaspoon crushed red pepper (or to taste)
- 3 tablespoons extra virgin olive oil, divided
- 4 cloves garlic, minced and divided
- 1 medium green bell pepper, finely chopped
- 4 plum or Roma tomatoes, coarsely chopped
- 1 slice whole-wheat bread (multigrain may be substituted)
- In bowl, cover and chill pasta.
- In large mixing bowl, combine vinegar, 2 tablespoons basil, sugar, salt, pepper, red pepper, 2 tablespoons oil, and half of minced garlic. Whisk to combine well. Add pasta, bell pepper, and tomatoes. Toss gently until well coated.
- In food processor or blender, place bread and pulse a few times to produce coarse crumbs. In a medium skillet, heat remaining oil over medium-high heat. Stir in breadcrumbs and garlic. Sauté about 1 ½–2 minutes until browned and crisp. Remove from heat and let cool.
- Top pasta with garlic crumbs and remaining basil. Serve.
Total fat: 6 g
Saturated fat: 1 g
Carbohydrate: 27 g
Fiber: 4 g
Protein: 5 g
Sodium: 25 mg
*Note: True balsamic vinegar is aged in wood containers that infuse cooked grape juice with a hint of wood flavor and a dark color. The basic difference between the red and white is that the latter is often aged in a stainless steel container. The flavors of the two are very similar, although many chefs say that the dark balsamic is slightly sweeter and tends to be a little more syrupy. Some also believe the white has more of a clean aftertaste. The main reason one would use white balsamic, rather than regular, is mostly aesthetic. It can be used with lighter colored foods, dressings, or sauces without any discoloring.
Imagine a decadently rich creamy pasta salad that’s actually good for you. Well, here you have it. The secret is in the dressing, which has a base of tangy thickened yogurt that’s the ideal foil for the rich salmon. Sweet peas stud the dish with beautiful color, and dill and scallion make it delightfully fragrant and flavorful.
Pasta Salad with Salmon, Peas, and Herbs
(Makes 4 servings)
- ⅔ cup plain Greek-style nonfat yogurt
- 3 tablespoons fresh lemon juice
- 3 tablespoons mayonnaise
- 2 teaspoons finely grated lemon zest
- 1 teaspoon minced fresh dill, or 2 teaspoons dried
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- 1 (14-ounce) can wild red salmon, drained, skinned and boned, and cut into chunks
- 1 (10-ounce) package frozen peas, defrosted
- ½ pound bowtie or corkscrew pasta, cooked according to package directions and cooled
- 2 scallions (white and green parts), minced (about ¼ cup)
- 8 cups chopped red-leaf lettuce
- Combine yogurt, lemon juice, mayonnaise, lemon zest, dill, salt, and pepper in bowl and whisk to incorporate.
- Add salmon, peas, pasta, and scallions and toss to incorporate.
- Pasta salad will keep up to 2 days in an airtight container in refrigerator.
- To serve, mound 2 cups of lettuce onto each plate or into to-go containers and scoop about 1 ¾ cups of pasta salad on top.
Per Serving (1 ¾ cups pasta salad and 2 cups lettuce)
Total fat: 14 g
Carbohydrate: 56 g
Fiber: 6 g
Protein: 35 g
Sodium: 730 mg
Diabetic Exchanges: ~2 ½ starch, 2 nonstarchy vegetable,
3 ½ lean meat, 1 ½ fat
Recipe and photo from So Easy: Luscious, Healthy Recipes for Every Meal of the Week, by Ellie Krieger. www.elliekrieger.com © 2009 by Ellie Krieger. Used with permission. All rights reserved.