PASTA RECIPES: Pasta Chicken Breast Salad . . . Layered Southwestern Pasta Salad . . . Broccoli Shrimp Pasta
By: Herald Staff and Wire Reports,
Pasta Chicken Breast Salad
8 ounces rotelle pasta
2 3-ounce chicken breasts
2 teaspoons lemon pepper
½ head lettuce
5 fresh spinach leaves
½ cup halved red grapes
½ cup halved strawberries
Fat-free raspberry vinaigrette dressing
Cook pasta as directed on package. Drain and rinse with cold water; set aside. Sprinkle chicken breasts with lemon pepper and broil or grill over medium heat for 10 minutes, turning once. While pasta and chicken cook, prepare fruit and vegetables. Tear lettuce and spinach; place on 2 dinner plates. Sprinkle pasta, grapes and strawberries over greens. Slice chicken breasts lengthwise and place on top. Serve with vinaigrette dressing.
Note: Seasonal fruit may be substituted for grapes and strawberries.
Yield: Serves 2.
Approximate nutritional analysis per serving: 508 calories, 31 grams protein, 85.3 grams carbohydrates, 4.2 grams fat, 47 milligrams cholesterol, 5 grams fiber, 57.8 milligrams sodium.
Source: Tara Larson, Drayton, N.D.
Layered Southwestern Pasta Salad
8 ounces whole wheat pasta, uncooked
2 teaspoons vegetable oil
½ teaspoon ground cumin
Salt to taste
1 15-ounce can black beans, rinsed and drained
1 11-ounce can whole-kernel corn, drained
1 red bell pepper, seeds and ribs removed, cut into strips
¾ cup sliced green onions
1 2¼-ounce can sliced black olives, drained
¾ cup non fat mayonnaise
½ cup nonfat sour cream
¼ cup plus 2 tablespoons hot or mild salsa
2 tablespoons minced fresh cilantro
Prepare pasta according to package directions. Drain and rinse under cold water; drain again. Toss with oil and sprinkle with cumin. Salt to taste.
Layer pasta, beans, corn, bell pepper, green onions and olives in a 2½ - to 3-quart straight-sided glass bowl. In small bowl, combine mayonnaise, sour cream and salsa; mix well. Spread mixture evenly over top of pasta, sealing to edge of bowl. Sprinkle on cilantro. Cover bowl tightly. Chill overnight.
Yield: Serves 6.
Source: Adapted from a National Pasta Association website recipe (www.ilovepasta.org).
Broccoli Shrimp Pasta
8 ounces linguine
3 cups fresh broccoli
1 tablespoon butter
8-ounce package frozen medium shrimp, thawed
¼ cup sherry cooking wine
3 tablespoons soy sauce
2 tablespoons sliced almonds
1 tablespoon sesame seeds
Cook linguine as directed on package; drain. Cook broccoli in 2 quarts of boiling water for 2 minutes. Melt butter in fry pan or wok. Saute shrimp for 2 minutes on medium high heat. Add broccoli, sherry and soy sauce. Cook 2 minutes. Add almonds and stir. Place linguine on large glass serving tray. Spoon broccoli-shrimp mixture, including liquid, over top of linguine. Sprinkle with sesame seeds.
Yield: Serves 4.
Approximate nutritional analysis per serving: 393 calories, 25 grams protein, 51 grams carbohydrates, 9.9 grams fat, 112 milligrams cholesterol, 4.8 grams fiber, 1,102 milligrams sodium.
Source: Brenda Gjelsness, Reynolds, N.D.