Lunchtime Pasta Salad
Makes 8 servings
16 ounces pasta of choice ½ cup grated Parmesan 1 cup sliced bell pepper (1 medium) 1 cup sliced zucchini (1/2 medium) 1 cup chopped broccoli 1 cup Italian Dressing (see recipe below)
Shredded chicken or chunks of tuna (optional)
Cook pasta according to package directions. Aim to cook to “al dente” as the pasta will absorb more liquid after the dressing is added and become softer. Drain pasta and run under cold water to stop the cooking process and to cool quickly. Transfer pasta to a mixing bowl. Thinly slice bell pepper and zucchini, then roughly chop broccoli. Add veggies to the mixing bowl. Drizzle with Italian dressing and toss until pasta and veggies are well coated. Top with parmesan cheese. If time allows, refrigerate for 1-2 hours before serving to allow flavors to meld.
Nutrition per Serving: 415 calories, 23g fat, 9g protein, 45g carbohydrate, 196mg sodium, 4g fiber
Quick Italian Dressing
Makes 8 servings Recipe adapted from www.thewholecook.com
¾ cup olive oil ¼ cup red or white wine vinegar 1 teaspoon garlic powder 1 teaspoon dried oregano 1 teaspoon dried basil ½ teaspoon onion powder ¾ teaspoon salt ½ teaspoon pepper ½ teaspoon crushed red pepper (optional)
Combine olive oil, vinegar, and seasonings into a mixing bowl. Whisk until smooth and combined. Use immediately or store refrigerated in airtight container for up to seven days.
Nutrition per Serving (2 tablespoons): 180 calories; 20g Fat; 38mg sodium Not a significant source of carbs or protein.
Broccoli and Apple Salad
Makes 6 servings Recipe adapted from www.superhealthykids.com
2 medium apples 4 cups shredded broccoli slaw ½ cup poppyseed dressing (partial use of recipe below) ½ cup dried cranberries or raisins ¼ cup sliced almonds 1-2 grilled chicken breasts, sliced (optional)
Dice apples into bite sized pieces. Toss prepared apple with broccoli slaw in a medium mixing bowl. Drizzle with poppyseed dressing and toss until apples and vegetables are well coated. Add cranberries and almonds and toss until combined. Enjoy right away or store covered in the refrigerator. Serve as a side dish or top with grilled chicken to make into a complete meal.
Nutrition per Serving (without chicken): 240 calories; 10g Fat; 6g Protein; 30g Carbohydrates; 7g Fiber; 155mg Sodium
Creamy Poppyseed Dressing
Makes 8 servings Recipe adapted from www.rachelcooks.com
½ cup plain Greek yogurt ¼ cup white vinegar 2 tablespoons olive oil 2 tablespoons honey 2 teaspoons poppy seeds
Combine all ingredients in a mixing bowl. Whisk until creamy and well combined. Dressing can be stored in the refrigerator for up to seven days.
Nutrition per Serving (2 Tablespoons): 118 calories; 7g Fat; 3g Protein; 9g Carbohydrates
Photos by Mikeisha Brannock, RDN, CD