Dilled pasta salad with spring vegetables

Dietician's Tip

Rice vinegar is a clean-tasting, brisk condiment favored in Asian kitchens. White wine vinegar reflects the characteristics of white wine and is thought to have more "bite." Use either type of vinegar in the dressing for this dilled pasta salad.

Ingredients

For the dressing:

  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons rice or white wine vinegar
  • 2 teaspoons dill weed
  • Cracked black pepper, to taste

For the salad:

  • 3 cups uncooked whole-grain shell pasta, medium-sized
  • 8 asparagus spears, cut into 1/2-inch pieces
  • 1 cup halved cherry tomatoes
  • 1 cup sliced green peppers
  • 1/2 cup chopped green (spring) onions

Directions

To make the dressing, in a small bowl add the olive oil, lemon juice, vinegar, dill weed and black pepper. Whisk to mix evenly. Set aside.

To make the salad, fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In a small saucepan, cover the asparagus with water. Bring to a boil and cook only until tender-crisp, about 3 to 5 minutes. Drain and rinse under cold water.

In a large bowl, add the pasta, asparagus, tomatoes, green peppers, onions and dressing. Toss to mix evenly.

Cover and refrigerate. Serve chilled.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 160
Total carbohydrate: 23 g
Cholesterol: 0 mg
Dietary fiber: 4 mg
Monounsaturated fat: 5 g
Protein: 4 g
Saturated fat: 1 g
Serving size: About 3/4 cup
Sodium: 11 mg
Total fat: 8 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Vegetables: 2

Last Updated Feb 6, 2016


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