Broccoli, Ham & Pasta Salad
Recipe submitted by: Amy Pickett
Recipe courtesy of: http://www.eatingwell.com/
CREAMY HERBED DRESSING
1/2 cup low-fat mayonnaise
1/3 cup nonfat plain yogurt
1/4 cup reduced-fat sour cream
3 tablespoons rice vinegar or white-wine vinegar
1 tablespoon Dijon mustard
1 tablespoon honey, or more to taste
1 1/2 teaspoons dried minced onion or dried chopped chives
1 1/4 teaspoons dried tarragon or dill
1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each
White pepper to taste
3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
4 cups chopped broccoli florets (about 1 1/2 large heads)
1 1/2 cups diced ham (8 ounces), preferably reduced-sodium
1 large red or yellow bell pepper (or a combination), diced
1/4 cup diced red onion, plus slices for garnish
1/3 cup raisins
Freshly ground pepper to taste
4 cups spinach leaves
1 cup torn radicchio leaves
- To prepare dressing: Combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with white pepper. Taste and adjust seasonings, if desired.
- To prepare salad: Combine pasta, broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add dressing and toss until evenly incorporated. Cover and refrigerate to blend the flavors for at least 30 minutes and up to 2 days.
- Serve on a bed of spinach and radicchio, garnished with slices of red onion.
- NUTRITION Per serving: 306 calories; 7 g fat ( 2 g sat , 2 g mono ); 31 mg cholesterol; 46 g carbohydrates; 4 g added sugars; 19 g protein; 6 g fiber; 838 mg sodium; 696 mg potassium. Nutrition Bonus: Vitamin C (167% daily value), Vitamin A (85% dv), Folate (24% dv), Potassium (20% dv), Magnesium (18% dv), Zinc (17% dv), Iron (16% dv) Carbohydrate Servings: 2 1/2 Exchanges: 1 1/2 starch, 1/2 fruit, 2 vegetable, 2 lean meat
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