Here is a healthy macaroni salad with plenty of variety. Many recipes call for heavy mayonnaise and lack vegetable variety. This low-fat, colorful version features healthy whole-wheat pasta and fiber-rich beans; both contain saponins, phytochemicals shown to slow cancer cell growth in the lab. You can add the veggies featured here or visit your local farmer’s market and pick up additional seasonal items to experiment with.
Ingredients:
3 cups whole-wheat macaroni, cooked al dente
1 (15-ounce) can unsalted chickpeas, rinsed and drained (or better still, fresh chickpeas if available)
1/2 cup chopped cucumber
1/2 cup fresh cut green beans (or frozen and defrosted)
1/2 cup chopped orange bell pepper
1/3 cup coarsely chopped pitted ripe olives (or 2 oz. canned sliced black olives)
3 large red radishes
2 Tbsp. apple cider vinegar
1 Tbsp. organic natural sugar
1/2 tsp. sea salt
1 Tbsp. coarse grain mustard
1 tsp. olive oil
Freshly ground black pepper, to taste
(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)
Instructions:
1. In large mixing bowl, combine pasta, chickpeas, cucumber, green beans, orange pepper and olives. Halve each radish vertically, then horizontally. Cut pieces into 1/4 inch slices and add to salad. Using a fork, toss until beans and vegetables are evenly distributed with pasta.
2. In small bowl, whisk vinegar, sugar and salt together until sugar and salt dissolve. Add mustard and oil and whisk until blended. Season to taste with pepper. Add to pasta salad. Toss with fork until well combined.
Note: Double the dressing if salad will sit overnight in the refrigerator.
Makes 8 servings.
Per serving: 150 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate, 6 g protein, 4 g dietary fiber, 260 mg sodium.
To return to our list of Healthy Recipes, click HERE.
No comments:
Post a Comment