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Salmon and Green Bean Salad with Pasta


Salmon and Green Bean Salad with Pasta

Salmon and Green Bean Salad with Pasta

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.

Yield

Makes 6 servings

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

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