The savory flavors in this pasta salad will have you craving a sweet dessert. Join Food for Life instructor Katherine Lawrence on Delectable Planet for a step-by-step video on preparing Gingered Melon. View video >>
Food for Life Instructor
Join Kay in the kitchen! Upcoming classes are below:
First Baptist Church in Grand Prairie | April 26 - May 10
TX Oncology | May 16 - June 13
It’s always important to make your meals as low in fat as possible. Excess calorie intake is problem for folks of all ages. To learn why, click here.
Low-Fat Pasta Salad
Can’t decide on what to bring to the next spring potluck? Consider a pasta salad with enough flavors to keep everyone happy – regardless of whether the guests are vegetarian. This salad is quite colorful and the colors represented here contain a variety of protective, immune-boosting compounds.
This recipe is courtesy of Food for Life instructor Kay Kitchens. After a career in high-tech marketing, sales, and corporate training, Kay decided to pursue her interest in food and the effects of what we eat on our health. She enrolled in a university nutrition class and then attended a Cancer Project Food for Life class and was hooked on the importance and health benefits of a plant-based diet. She converted herself and her husband (who has type 1 diabetes) to a plant-based diet and they both started realizing the benefits. In addition to the cancer prevention, overall health, and heart health benefits, Kay’s knees quit aching and her husband’s blood sugar control improved. Kay now enjoys teaching the Food for Life classes in North Texas and finds each class an opportunity to share health information and encourage participants to learn more and take control of their health.
Makes 6-8 servings
1 1/2 cup whole wheat bowtie or corkscrew pasta, uncooked
1 cup broccoli, chopped into bite-sized pieces
1 red onion, diced
1 12-ounce can of water-packed artichoke hearts, drained and chopped
1 red or yellow bell pepper, diced
1 1/2 cup cooked cannellini beans
2 tomatoes, seeds removed and diced
1/4 cup sliced black olives
2 tablespoons fresh basil, chopped
1/2 cup fat-free Italian salad dressing
Salt and pepper to taste
Cook the pasta according to package directions. Drain and allow to cool.
Lightly steam the broccoli, until just tender.
In a large bowl, toss together the pasta, broccoli, and remaining ingredients and season to taste with salt and pepper.
Allow to marinate in the refrigerator one to two hours before serving. Toss again before serving.
Nutrition Information | Per serving (1/6 of recipe)
calories: 367; fat: 3 g; saturated fat: 0.6 g; calories from fat: 6.8%; cholesterol: 0 mg; protein: 16.6 g; carbohydrate: 70.3 g; sugar: 8.1 g; fiber: 13.3 g; sodium: 553 mg; calcium: 112 mg; iron: 5.2 mg; vitamin C: 52 mg; beta-carotene: 837 mcg; vitamin E: 2 mg
Recipe from Food for Life instructor Kay Kitchens
Please feel free to tailor PCRM recipes to suit your individual dietary needs.