PASTA SALAD
Pasta salad is so versatile mix and match different types of pasta, meat, cheese and vegetables to your taste. You can also substitute pasta for shredded squash. Use this recipe for inspiration and get creative!
Equipment
- Stock pot, bowl and spoon.
Ingredients
- 8 Oz Spaghetti Uncooked-break in half cook according to instructions
- 16 Oz Artichoke Hearts Can
- 4 tbsp Oil Vegetable
- 2 tbsp Vinegar
- 1/4 Cup Carrots Shredded
- 1/2 Cup Zucchini Fresh sliced
- 1.5 Tsp Mustard Dry
- 1 Tsp Oregano Dry
- 2 Oz Salami Approximately 2 slices cut into strips
- 1 Tsp Basil dried
- 2 Cloves Garlic crushed or 4 Tbsp grated
- 1/2 Cup Parmesan Cheese Fat free-more or less to taste
Instructions
- Break spaghetti in half and cook according to package directions, omitting salt and oil. Drain.
- Drain artichokes and reserve liquid; cut in halves. Combine spaghetti, artichokes, zucchini, carrots, salami, and cheese; set mixture aside.
- Combine reserved artichoke liquid and remaining ingredients in a jar. Cover tightly and shake vigorously. Pour over spaghetti mixture; toss gently to coat. Cover and chill 2 to 3 hours.
Notes
* Nutrition information is estimated based on the ingredients, cooking instructions and each recipe. Intended for informational purposes only. Please note that nutrition details may vary based on preparation, origin and freshness of ingredients. Please consult with your doctor if you have any concerns with ingredients or nutritional information.
Serving Size=3/4 c.
Cholesterol=5mg
Carbohydrates=17g
Total Fat=6g
Fiber=1.6g
Protein=4.6g
Saturated Fat…………………<1g
Sodium………………….223mg
FRESH SPINACH SALAD
Diabetic Exchange: 3 vegetables and 1/2 fat
Equipment
- Salad Spinner
Ingredients
- 10 Ounce Spinach Fresh
- 1 Cup Sprouts Beans or Alfalfa
- 4 Slices Bacon Crispy Cooked, Crumbled, Drained
- 1/4 Cup Olives Black or Green, Sliced
- 4 Tbsp Parmesean Cheese Fat-free
- 2 Tsp Croutons
- 1/2 Cup Carrots Sticks
- 1/2 Cup Cucumbers Peeled & Diced
- 1 Pinch Pepper To Taste
Instructions
Prepping
- Place bacon in a pan and cook to a crispy texture while prepping vegetables. Slice olives and set aside. Tear spinach into bite-size pieces. Peel cucumber and dice into small 1/2 bite size pieces. Wash spinach, carrots and cucumbers in salad spinner and spin excess water off of vegetables. After bacon has cooled, take a pair of kitchen scissors and cut into small 1/4 bite size pieces.
Assemble
- Place washed and cut vegetables in a large bowl. Sprinkle bacon crumbles, spouts, and olives on top of the salad and toss. Sprinkle with lemon juice, Parmesan, and pepper and toss to coat well. Top with croutons. If monitoring sodium intake omit olives. May substitute croutons for homemade melba toast (see recipe)
Notes
* Nutrition information is estimated based on the ingredients, cooking instructions and each recipe. Intended for informational purposes only. Please note that nutrition details may vary based on preparation, origin and freshness of ingredients. Please consult with your doctor if you have any concerns with ingredients or nutritional information.
Serving Size=1 Cup
Total Fat=3g
Saturated Fat=less than 1g
Cholesterol=0mg
Fiber=2.4g
Calories=125
Carbohydrates=7
Protein=4g
Sodium=303mg