Articles & Recipes
Mediterranean Pasta Salad
A recipe adapted from the heart foundation cookbook
Ingredients
500 grams chopped broccoli
250 grams elbow or penne pasta (gluten free if required)
2 teaspoons olive oil (10 grams)
250 grams sliced mushrooms
1 small finely chopped onion (75 gram)
1 grated carrot (100grams)
250 grams halved cherry tomatoes
1 small sliced red capsicum (75 grams)
Freshly ground black pepper
Pesto Dressing
1-cup fresh finely chopped basil leaves
2 cloves finely chopped garlic (6 grams)
1 tabsp grated Parmesan cheese (9 grams)
1/4-cup pine nuts (42 grams)
1 tabsp olive oil (20 ml)
3 tabsp lemon juice (60 ml)
Method
Boil, steam or microwave broccoli until just tender. Drain well.
Cook pasta in boiling water until al dente.
Rinse under cold water and drain again.
Heat oil in a non-stick frying pan. Add mushroom and onion and stir-fry for 5 minutes.
Combine pasta, broccoli, mushroom mixture, carrot, tomatoes, capsicum and pepper in a bowl. Toss.
Serve with dressing that has been pureed in a blender.
Serves : 6
Nutrients per Serve :
KJ 1216, Calories 293, Carbohydrates(grams) 33.8, Fat(grams) 11.4, Cholesterol(milligrams) 1.42, Protein(grams) 12.4, Fibre (grams) 8.6
Note
Egg Free, Vegetarian, Can be made Gluten Free if gluten free pasta is used
Tips
Saturated fat content 1.4 g