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Salmon and Green Bean Salad with Pasta
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the Editors of Publications International, Ltd.. "Salmon and Green Bean Salad with Pasta" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/salmon-and-green-bean-salad-with-pasta-recipe.htm> 19 May 2013.
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Salmon and Green Bean Salad with Pasta
YIELD Makes 6 servings
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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:
- Drain salmon and separate into chunks; set aside.
- 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.
- Combine pasta, green beans, carrots and salmon in medium bowl.
- 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.
This recipe appears in:
Fish
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 |
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