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Vitality-Boosting Pasta Salad

BT Calgary | posted Thursday, Sep 4th, 2014

rosereismanpastasalad

This pasta salad – developed by leading nutrition expert Rose Reisman – is a powerhouse when it comes to vitality-boosting ingredients, including whole grains, edamame beans, berries, orange veggies and Greek yogurt.

Prep Time: 15 minutes

Cooking Time: 20 minutes

Servings: 6

Ingredients

  • 1 pkg (375 g) whole wheat rotini, such as Catelli® Healthy Harvest®
  • 1 large red bell pepper, chopped
  • 2 cups (500 mL) peeled and chopped sweet potato
  • 3/4 cup (175 mL) shelled edamame beans
  • 1 cup (250 mL) dried cranberries
  • 3 oz (90 g) crumbled light feta cheese, about 1/2 cup (125 mL)
  • 1/3 cup (75 mL) chopped fresh basil or parsley

Dressing:

  • 2/3 cup (150 mL) zero fat Greek yogurt
  • 1/2 cup (125 mL) low fat milk
  • 1/4 cup (60 mL) balsamic vinegar
  • 3 tbsp (45 mL) light mayonnaise
  • 2 tbsp (30 mL) olive oil
  • 1 1/2 tbsp (22.5 mL) honey
  • 1 1/2 tsp (7 mL) crushed garlic

Method

1. Preheat the oven to 425°F (220°C). Arrange the chopped pepper, in a single layer, on a parchment-lined baking sheet. Bake for 10 minutes or until softened and coloured around the edges. Cool completely.

2. Meanwhile, bring a large pot of water to a rapid boil. Add rotini and sweet potato. Cook for 8 minutes; add edamame beans during the last minute of cooking. Drain well and rinse with cold water until rotini is cold. Add to a large serving bowl. Stir in the cranberries, feta, basil and roasted peppers.

3. Dressing: Whisk the yogurt with the milk, vinegar, mayonnaise, oil, honey and garlic until well combined. Pour over the pasta mixture and toss until well combined.

 

 

Per serving (1 1/2 cups/375 mL): 529 calories, 14 g fat, 1.8 g saturated fat, 7.2 mg cholesterol, 373.2 mg sodium, 90 g carbohydrates, 12.5 g fibre, 18 g sugars, 21.8 g protein.

 

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