ISO: Good Pasta Salad Recipes

[Jewel]

I'm starting back to work in another week, and I want to take healthy refrigerator-friendly lunches with me. In the past I've done sandwiches and wraps, but I'm thinking of trying to get into Pasta Salads for the first time! I've never liked green salads, so I assumed that I wouldn't like Pasta Salads. At a buffet tonight, I tried a cold Oriental Pasta Salad that was spaghetti noodles, shredded carrots, green onions and white meat chicken tossed with a light oriental dressing. Wonderful!! I bought some fat free Italian Dressing and was thinking of tossing that with pasta, carrots and broccoli, but after that, I'm stumped! I'm not a really big veggie fan, but I'm learning slowly. http://www.cookinglight.com/bbs/biggrin.gif Any ideas?

[lorilei]

My favorite pasta salad (especially in the summer) is composed of penne pasta, flaked lump crab, kalamata olives, chopped red peppers, diced tomatoes and fresh basil -- tossed with a dressing made from balsamic vinegar and a splash of extra virgin olive oil.

It's a perfect pasta combination -- the sweetness of the crab paired with the tangy-saltiness of a kalamata olive... mmm... my mouth is watering just thinking about it!

[Grace]

Jewel,

Try the Spring Tortellini Salad from the new April issue. I've made it and it's awesome! I liked it so well, I bought the ingredients to make it again! It's perfect lunch food, in my opinion!

[Melman]

My absolute favorite is the Greek Couscous from the Cooking Light Complete cookbook. It's a wonderful blend of tomatoes (I use grape tomatoes), black olives, cukes, red onion, chick peas, feta cheese and a dressing made of lemon, olive oil, water, s&p. WONDERFUL!!!

[catharine]

I know it isn't a pasta salad, but one of my favorite take-to-work lunches is a bean salad. I rinse different cans of beans (everything from kidney to wax beans, to black beans and chick peas), mix with LF mayo, vinegar, spices, sometimes onions, cukes, peppers (whatever I have on hand). Of course, you could throw some pasta in the mix.

It is a very healthy, filling, and delicious meal. You could serve over lettuce or with crackers. If you want a more detailed recipe let me know and I will type something out.

[Susan]

Here are a couple of my favorites!

~~Susan~~


Artichoke & Pasta Salad from CL April '99

1 (14 oz) can artichoke hearts (divided and drained)
1 tbsp olive oil
1 tbsp water
1 tbsp lemon juice
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp black pepper
1 garlic clove, minced
3 cups cooked radiatore (about 5 oz. uncooked short coiled pasta)
2 cups thinly sliced spinach
1 cup chopped seeded tomato
1/4 cup (1 oz) crumbled feta cheese

1. Combine 2 artichoke hearts, olive oil, and the next 6 ingredients (olive oil through garlic) in a blender or food processor, and process until mixture is smooth.
2. Chop the remaining artichoke hearts. Combine the chopped artichokes, pasta, spinach, and chopped tomato in a large bowl. Pour the pureed artichoke mixture over the pasta mixture, and toss well to coat. Cover and chill 2 hours. Sprinkle with feta cheese.

calories=153; fat=3.9 g; protein=5.9 g; carb.=24.9 g; fiber=1.8 g; chol.= 4mg; iron= 2.2 mg.; sodium=137 mg.; calcium=70 mg.
-------------------------------------------


Tuna & Chickpea Salad from CL July/August '99

Combine 2 cups cooked rotini, 1/2 cup cubed cheddar cheese, 1/4 cup chopped green onions (vidalia onion is a good substitute too), 1 (15 oz.) can drained chickpeas (garbanzo beans), and 1 (6 oz) can albacore tuna in water, drained. Add 1/4 cup Italian dressing; toss well. Good served with pita wedges and tomato soup. Serves 4.
-------

Greek Pasta Salad
(from Betty Crockers Great Main Dishes Without Meat. Someone posted this one on the CL bboard-sorry I can't remember who!)

4 cups cooked orzo pasta
2 cups thinly sliced cucumber
3/4 cup chopped tomato
1/2 cup chopped green bell pepper
1/2 cup chopped red onion
1/4 cup finely chopped fresh parsley
1/4 cup olive oil
1/4 cup lemon juice
1/4 tsp salt
1 can (15-16 oz) garbanzo beans (chick peas) rinsed and drained
1 can (4 oz) sliced ripe olives or 1/3 cup sliced greek olives (from deli)
1/2 cup crumbled feta cheese

Mix all ingredients except cheese in a glass or plastic bowl. Cover & refrigerate at least 1 hr to blend flavors. Top with cheese. Makes 5 servings.

[Jen]

The couscous salads from June 2000 are great for lunches! I've made the Sesame Shrimp and Couscous Salad, Chicken-Avocado Couscous Salad with Tomatillo Dressing, and Nectarine-and-Chickpea Couscous Salad with Honey-Cumin Dressing - they were all delicious and made perfect lunches! You get carbs, protein and veggies all in one package. If you don't have them, I (or maybe some kind person with Mastercook?) can post them.

[masimmons]

I just made this great recipe that I got a while back from the CL website. This will be my lunch this week.


* Exported from MasterCook *

Pasta Salad with Cannellini Beans and Tuna

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces penne pasta -- uncooked
1 cup asparagus -- 2 inch slices
2 tablespoons fresh lemon juice
2 tablespoons olive oil
1 tablespoon stoneground mustard
1 tablespoon pitted green olives -- minced
1 tablespoon water
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup tomato -- chopped
15 ounces cannelini beans -- 15 ounce
7 ounces roasted peppers -- red, drained and sliced
6 ounces canned tuna in water -- drained

Cook pasta in boiling water for 6 minutes. Add asparagus; cook an additional 6 minutes. Drain. Rinse under cold water. Drain well.

Combine juice and next 6 ingredients (juice through salt). Combine pasta mixture, olive mixture, tomato, beans, bell peppers and tune in a bowl. Toss gently.

Yield:
"1 1/2 cups"

- - - - - - - - - - - - - - - - - - -

Per serving: 367 Calories (kcal); 6g Total Fat; (13% calories from fat); 21g Protein; 58g Carbohydrate; 9mg Cholesterol; 240mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

NOTES : about 3 cups uncooked pasta
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

[Jewel]

WOW!! I knew you folks would come through!! Thanks so much for the ideas!

Valeriek I would LOVE to have that recipe for the Wolftrap Salad! (I'm in Renton, south of Seattle!) That one sounds so wonderful.

Doggerham, I can't find the Peanutty Noodles anywhere. I have the 2000 and 2001 Annuals, as well as CL Complete. http://www.cookinglight.com/bbs/confused.gif I know I'm just missing it, and I'll look again, but would someone post this recipe? I found the Soba Noodles with Chicken in Peanut Sauce, is that the one? A little high in fat, but if I left out the 6 TBS of peanuts and just went with the peanut butter, I could lighten it.

Grace, I completely forgot the Spring Tortellini Salad. I'll give that one a whirl too! Thanks again everyone! http://www.cookinglight.com/bbs/biggrin.gif

[mandarin2j]

Jewel-

I make a cous cous salad during the summer that is pretty refreshing.

It's kind of a taste-as-you-go recipe, so I don't have exact amounts.

I usually use about 2 cups cooked cous cous (I like to cook it in broth rather than water for better flavor), 1/2 cup (or more, to taste) fat free Italian or balsamic vinaigrette dressing, 2 medium chopped seeded tomatoes, 2 chopped scallions, 2 - 3 tbs. minced fresh basil, and (if I have them on hand) 1/2 chopped red bell pepper and 1/2 chopped green bell pepper. I imagine chopped olives would be nice in this, too. To prepare, just mix it all together and chill.

-Amanda

[Mousie29]

Peanutty noodles -

If it's the same one (I heard lots of good things on this website, so now I make it).

It was in Sept(?) 2000, so it should be in your 2001 annual.

I got it off this website, but you may not find it in the search function.

[AndreaU]

There was an Oriental Salad in CL (Aug. 2000) that I made and loved. My husband wouldn't touch it- too funky- so I ended up with lunch for a week! Anyway, it had ramen noodles, Napa cabbage, oriental dressing, sunflower seeds, scallions, etc. I also make a pasta salad with tuna... I don't have a recipe, just something I put together with ingredients I had. Pasta tossed with some olive oil, flaked tuna, cucumbers, omatoes, green peppers, shredded carrots, and seasoning to taste (I love lots of pepper).

[This message has been edited by AndreaU (edited 04-02-2001).]

[kentgirl]

Jewel--here's the link to the Peanutty Noodles. I have made this several times--it's very good!
http://www.cookinglight.com/articles/get_recipe.asp?rID=594&AreaID=5

I'm so glad you posted this topic---I was getting burned out on my usual soup and salad lunches. There's some great ideas here.

[Luiza]

Here's another vote for the Lemony Orzo Salad that valeriek mentioned. It has fresh mint, basil, and parsley, and it's great for people that love fresh herbs. Add to that feta, tomato, zucchini, and olives... Mmm. I think it was in the March issue of last year, a reader recipe.

Luiza

[Jewel]

Thanks for all the ideas! I did find an Oriental Pasta Salad in CL's Complete that sounds really good, that's broccoli, red bell peppers, pasta and a light dressing. 1 cup is only 130 calories and 3 grams of fat! I'm allergic to seafood, so that crab salad is out Lorilei, but if I substituted chicken that could be a possibility! Thanks again! http://www.cookinglight.com/bbs/biggrin.gif

[valeriek]

My favorte summertime salad is a Lemon-Orzo salad with Mint from CL. I don't have the recipe in front of me and I'm not sure what issue it is from (some time during last summer). I will bring it to work tomorrow if you are interested.

Also, I enjoy a pasta salad that consits of tri-color pasta spirals, red bell pepper, red onion, broccoli florets, parmesan cheese, and Italian dressing. Again, don't have the exact recipe here, but I can bring it tomorrow if your interested. This is the one I bring to picnics and potlucks (for those of you in the Washington area, this is what I enjoy on the lawn at Wolftrap!).

[doggerham]

The Mexican Bulgar Salad with Jalapeno Lime Dressing (or some such name) from spring 2000 is yummy. Also, don't forget Confetti Pasta Salad w/ Chicken (last summer, too) and Peanutty Noodles is yummy cold.

Amy

[valeriek]

Jewel,

Here is the Italian Pasta Salad, but I feel bad about even mentioning it now. It can't possibly be light!!! However, it is very tasty and a snap to make. I'll post it anyway, becuase I'm sure all the wonderful people here can find a way to lighten it!

Italian Pasta Salad

3 cups (8 oz.) tri-color rotini, cooked & drained
1 cup (4 oz.) grated Parmesan Cheese
1 bottle (8 oz.) Italian Dressing (I use Ken's light Italian Dressing)
2 cups broccoli florets
1/2 cup chopped red pepper
1/2 cup red onion slices

Mix together ingredients in a large bowl until blended. Chill (I like it better when it chills for at least 3-4 hours).

I don't have any nutritional analysis, but like I said, with all that Italian dressing and Parmesan Cheese there is no way it is light. I've also seen a friend add black olives. I don't care for those though!

[lorilei]

Jewel - yes, do try the pasta salad with chicken; I'm sure it would be fabulous (and much healthier for you!) http://www.cookinglight.com/bbs/smile.gif

I almost forgot about one of the most refreshing salads I make in the summertime -- bulgar salad! Here is one of the more basic recipes, but you can play with the ingredients and make all sorts of creative salads with fruits and veggies you have on hand.

Bulgar Salad with Chickpeas

1 cup medium grind bulgur, uncooked
2 cups boiling water
1/2 cup vegetable oil
1/2 cup fresh lemon juice
salt
ground black pepper
1 cup green onions, chopped
1 (20 ounce) can garbonzo beans, drained
1 cup fresh parsley, chopped finely
1 cup grated carrots


In a heatproof bowl, pour boiling water over bulgur. Let stand 1 hour at room temperature.

In a small bowl, beat together oil, lemon juice, salt, and pepper. Pour over bulgur; and mix with a fork.

Place bulgur in the bottom of a nice glass serving bowl. Layer vegetables and garbonzo beans in this order on top of the bulgur: green onions, garbonzo beans, parsley, and carrots on top.

Cover, and refrigerate. Toss salad just before serving.

Serves 6-8

VARIATIONS:

ADD 2 tomatoes, chopped

ADD freshly chopped basil, oregano or mint

USE Balsamic vinegar instead of lemon juice

USE Red lentils instead of garbonzo beans

For a lovely luncheon salad, instead of garbonzos, parsley, and carrots:
USE 1/3 cup chopped dates, 1/3 cup chopped walnuts and 1/8 tsp cinnamon



[This message has been edited by lorilei (edited 04-03-2001).]

[Susann]

This is one of my favorites...
Mexican Chicken and Pasta Salad
8 oz macaroni
boiling salted water
2 tbs salad oil
1/2 c mayonnaise
1 4 oz can diced green chiles
1 4 oz jar pimentos, drained
1 tsp. each oregano and cumin
2 tsp chili posder
1 tbs white wine vinggar
1/2 c chopped green onions
1 c finely diced jicama or celery
1 1/2 c bite size cooked chicken or turkey
2 cups shredded cheddar cheese
1 2 1/2 oz can ripe olives, drained

Cook macaroni according to package directtions.In a large bowl, stir together oil, mayo, chiles, pimentos, oregano, cumin, chili powder and vinegar. Add pasta and stir to mix; then stir in onions, jicama, chicken, and cheese. Garnish with olives and parsley. Makes 4 to 6 servings.
from Sunset-Fresh Ways With Chicken

Susann's changes-
I omit the oil and use low fat mayo. I also use less cheese. If you like cilantro, it makes a tasty addition.

[Jewel]

[QUOTE]Originally posted by valeriek:


Here is the Italian Pasta Salad, but I feel bad about even mentioning it now. It can't possibly be light!!!

Valerie, I use nonfat Italian dressing anyway! Kraft makes a nonfat Zesty Italian that I love, and I can cut down the cheese in this one. Sounds great! Thanks!


[This message has been edited by Jewel (edited 04-03-2001).]