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Although the tricolor pasta in this recipe creates an especially festive-looking dish, you can use any color or shape of pasta. The salad makes a great cool-weather or warm-weather meal. Be sure to make some extra, so you have leftovers. The leftovers are delicious even after several days in the refrigerator. Serve the salad with
baked tortilla chips.
1 pound tricolor corkscrew pasta
3 tablespoons olive oil
3 tablespoons nonfat chicken or vegetable broth
5 tablespoons white-wine vinegar
3 tablespoons nonfat low-sodium tomato sauce
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon salt
teaspoon dried oregano
cup finely chopped onions
green pepper, finely chopped
1 cup frozen corn, thawed
cup chopped fresh parsley
1 can (4 ounces) green chili peppers, chopped
4 ounces pimentos, sliced
1 can (15 ounces) kidney beans, rinsed and drained
4 ounces low-fat Cheddar cheese, cubed
1 tablespoon finely chopped fresh cilantro
Freshly ground black pepper
Cook the pasta in a large pot of boiling water for 4 to 8 minutes, or until al
dente; do not overcook. In a small cup, whisk together the oil, broth, vinegar, tomato sauce, garlic, chili powder, salt and oregano. Set the cup aside while mixing the other ingredients.
In a large bowl, combine the onions, green peppers, corn, parsley, chili peppers, pimentos, beans, Cheddar, cilantro, and black pepper to taste. Stir in the pasta. Pour in the oil mixture and toss gently to combine. Preparation time: 20 minutes.
| Yield:
Per serving: 495 calories, 11.3 g. total fat (18 % of calories), 5.1 g. monounsaturated fat, 1.2 g. polyunsaturated fat, 2.7 g. saturated fat, 19.3 g. protein, 80.7 g. carbohydrate, 5 g. dietary fiber, 8 mg. cholesterol, 1,096 mg. sodium. |
Published: December 29, 2000
Source: Low Fat Living, Robert K. Cooper, Ph.D. with Leslie L. Cooper; Rodale Press Inc.
Writer:
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