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Salmon and Green Bean Salad with Pasta
Yield: Makes 6 servings
Salmon is high in protein, B-vitamins, vitamin A and is also a rich source of OMEGA-3 oils, which studies show may protect against heart disease.
Ingredients:
1
can (6 ounces) red salmon
8
ounces small whole wheat or regular pasta shells
3/4
cup fresh green beans, cut into 2-inch pieces
2/3
cup finely chopped carrots
1/2
cup fat-free cottage cheese
3
tablespoons plain nonfat yogurt
1-1/2
tablespoons lemon juice
1
tablespoon chopped fresh dill
2
teaspoons grated onion
1
teaspoon Dijon mustard
Preparation:
1.
Drain salmon and separate into chunks; set aside.
2.
Cook pasta according to package directions, including 1/4 teaspoon salt; add green beans during last 3 minutes of cooking. Drain; rinse under cold running water until pasta and green beans are cool. Drain.
3.
Combine pasta, green beans, carrots and salmon in medium bowl.
4.
Place cottage cheese, yogurt, lemon juice, dill, onion and mustard in food processor or blender; process until smooth. Pour over pasta mixture; toss to coat evenly.
Nutritional Information:
| Serving Size: 1/6 of total recipe | |
| Sodium | 223 mg |
| Protein | 16 g |
| Fiber | 2 g |
| Carbohydrate | 29 g |
| Cholesterol | 15 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 15 % |
| Calories | 210 |
Dietary Exchange:
| Starch | 1-1/2 |
| Vegetable | 1/2 |
| Meat | 1-1/2 |
This recipe appears in:
Fish
