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Health Information Library Recipes Pasta salad with mixed vegetables

Pasta salad with mixed vegetables

Nutrition Facts

Serving Size About 2 cups
Calories 251

Amount Per Serving
Monounsaturated fat 1.5 g
Saturated fat 0.5 g
Total fat 3 g
Sodium 60 mg
Cholesterol Trace
Dietary fiber 8 g
Protein 10 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Unlike mayonnaise-based pasta salads, this one uses healthy olive oil and is mixed with sauteed vegetables and herbs.

Ingredients

(Serves 8)
  • 12 ounces whole-wheat rotini (spiral-shaped) pasta
  • 1 tablespoon olive oil
  • 1/4 cup low-sodium chicken broth
  • 1 garlic clove, chopped
  • 2 medium onions, chopped
  • 1 can (28 ounces) unsalted diced tomatoes in juice
  • 1 pound mushrooms, sliced
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 2 medium zucchini, shredded
  • 1/2 teaspoon basil
  • 1/2 teaspoon oregano
  • 8 romaine lettuce leaves

Directions

Cook pasta according to the package directions. Drain the pasta thoroughly. Place pasta in a large serving bowl. Add the olive oil and toss. Set aside.

In a large skillet, heat the chicken broth over medium heat. Add the garlic, onions and tomatoes. Saute until the onions are transparent, about 5 minutes. Add the remaining vegetables and saute until tender-crisp, about 5 minutes. Stir in the basil and oregano.

Add the vegetable mixture to the pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1 hour.

Place lettuce leaves on individual plates. Top with the pasta salad and serve immediately.

Last Updated: June 17th, 2017