3 Healthy Ways to Transform Your Pasta Salads
Vložit
- čas přidán 16. 03. 2024
- In today's video, I'm going to show you how to make pasta salad without mayonnaise, using fresh and nutritious ingredients.
This healthier twist on a classic dish is super versatile and can be customized with your favorite mix-ins.
Join me as we whip up this easy and delicious pasta salad that's perfect for any occasion.
💚FREE ebook: 5 Ways to Turn ANY Treat Into a Delicious Healthy Recipe:
howtocooksmarter.com/free-ebook
📚 My new recipe book [HOWTOCOOKSMARTER: 50 Recipes That Will Make You Feel Happy and Healthy]
howtocooksmarter.com/cookbook
🥗 Office Nutrition Blueprint
howtocooksmarter.com/office-n...
WATCH NEXT:
• Healthy DINNER ROLLS y...
• This is what I eat ins...
• 1 Minute Brownie in a ...
• This healthy carrot ca...
HEALTHY PASTA SALAD RECIPE
Ingredients:
2 cups dry pasta (200g)
1 red onion
2 cups broccoli florets (200g)
2 cups pumpkin, chopped (250g)
1/2 cup black olives (90g)
1 tbsp capers
3 boneless, skinless chicken thighs (300g)
1/2 cup feta cheese (80g)
Dressing:
1/3 cup olive oil (80ml)
3 tbsp red wine vinegar
1 tbsp mustard
1 tsp honey
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp dried oregano
1/4 tsp garlic powder
NUTRITIONAL INFO (per serving):
323 calories, fat 17g, carb 27.3g, protein 10.1g
Instructions:
Begin by setting a large pot of water to boil and adding a generous pinch of salt to season the water.
While waiting for the water to boil, prepare the dressing by whisking together all the dressing ingredients in a salad bowl until a smooth emulsion is formed. Thinly slice the onion and add it to the dressing to mellow its flavor.
Cook the pasta in the boiling water for 2 minutes longer than the package instructions suggest, ensuring it is slightly overcooked for a pasta salad.
While the pasta is cooking, lightly cook the broccoli in salted water for 3 minutes and oven-bake the pumpkin for 10 minutes at 400°F (200°C).
Drain the cooked pasta, reserving 1/2 cup of pasta water. While still hot, coat the pasta in the dressing and allow it to cool for 15-20 minutes to absorb the flavors.
Season the chicken thighs with salt, black pepper, and garlic powder. Pan-fry them over medium heat for 3-4 minutes on each side. Let them rest for 5 minutes before slicing them into bite-size pieces.
Combine the cooked pasta with the veggies, sliced chicken, and feta cheese in a large bowl. Stir well with a wooden spoon until all ingredients are evenly distributed.
Cover the bowl with plastic wrap and refrigerate for at least 1 hour or overnight to allow the flavors to meld together.
Just before serving, taste the salad for seasoning and adjust with a pinch of salt, black pepper, or a squeeze of lemon juice if needed.
Enjoy this delicious and nutritious pasta salad!
Marinating the onions in dressing overnight to tone them down is brilliant!
Right, you can't even notice onions in the salad but it gives that pickly flavor.
Pasta is one of my favorite foods, and I love to make a pasta salad by using the tri color spiral pasta. I do add onions, peppers, oven roasted carrots and whatever veggie I may have left in my fridge since it's a great way to use up veggies before they spoil. As a dressing I use a low calorie Italian dressing, and if I have some leftover chicken or hard boiled eggs I will add those to make it a complete meal.
You're right, it's such an awesome dish, and there're so many great ways (ingredients) you can make your salad more on a healthier side, and it's definitely a great fridge cleaner:)
I love making something like this with a spicy peanut ginger dressing-- peanut butter, sriracha, ginger, honey and a little reduced sodium soy sauce. It's amazing with snow peas, bell peppers and chicken.
Yes, definitely a good one too, love the dressing!
No oats? Just kidding, this looks tasty! I was just thinking I'd like to make a pasta salad soon! Thank you ❤
I came to see whether he used oats instead of pasta 😂
Yes, I know, making some oat pasta would be too much work... and it would be more like a new type of pasta salad. Hope you'll enjoy the recipe!
Great tips for a healthier pasta salad Sasha! That dressing sounds amazing I must give that a try. TFS and have a great week! 👍💖
Thanks so much Hazel, this dressing is just delicious, and make sure to coat the pasta while still warm, this step is a game-changer. Have a great day, take care!
I love this thank you so much I just came across your channel the other week have already made your banana brownies and will be doing this tomorrow!! I can’t wait… can I ask you to make more savoury dishes and recipes I am enjoying your recipes and wanting to incorporate your more nutritional and healthier alternatives!
I’m almost finished making this! I’m looking forward to having it at work the next 2 days. Thank you for the wonderful idea! I made mine with baked turkey breast.
Baked turkey breast pasta salad, sounds great too, thanks for trying out the recipe, I appreciate your feedback!
Thanks Sasha. I'm going to add some blanched Kale. A soft pasta. Having dental work. This will be perfection
You're very welcome Michele! You're right, it feels so much better than al-dente pasta salad, and soaks up much more flavor...
Sasha. I made a big bowl of pasta, using your delicious dressing. I was a bit lazy so I used a frozen vegetable medley. Yum. Your the best 👍
@@MicheleWalkerWebb Yes, this dressing is so good, I'm going to use it iin my potato salad next time... Glad you enjoyed it!
Yum, dinner this week. Thank you.
Glad you like it!
It looks very delicious!! I love pasta salads🤗❤
Thanks Liz, glad you like this pasta salad makeover!
Pasta salad? Looks great Sasha, haven't tried this yet but i bet it as good as a yummy veggie noodles stirfry, which i recently had for breakfast!😂 Thanks for sharing your cooking ingenuity,👍and greetings from central México.😊
Hi there! Yes, that would be something like stir fried veggies and noodles but cooled down and coated in a dressing, instead of soy sauce... Glad you enjoyed the video and thanks for your kind feedback! Sending back hugs to Mexico!
Looks very tasty
Thank you, your tips are great. I’m enjoying your recipes.👍
Thanks for your feedback!
I absolutely love your recipes, I have a young son and ever since having him, I can’t help but to want better food choices for him. Thank you so much!
Hi there, things just make more sense and feel easier when you're doing them for your family. Glad my recipes work for you guys, and thanks for your kind feedback!
Thank you so much for sharing. I’ll be making this today.😋
You're very welcome! Let me know how it turned out for you.
❤❤❤❤❤it
Thank you.
You're so welcome!
That really looked tasty! I imagine it probably tasted great, too, when it was still warm, just after adding the chicken. Very versatile! Hvala!❤️🤍💙
Thanks Irena! It was delicious both warm and cold, after sitting in the fridge overnight all the ingredeints soaked up the dressing and it was more flavorful, but eating it right away is also great, you know that juicy chicken, slightly crunchy broccoli... I can't help myself, I'm making another batch today:) Pozz!
Yum
There is also another type of pasta.
Name of it shirataki or Konnyaku ,it has 19% caloric content and 2% carb per 100g.I have been using it for several years without complaints.
🙋🏼♀️
Never tried these before, what about the structure of these noodles, are they differ from regular pasta?
I'm here for this.
I appreciate that you reduce calories and increase nutrition. Very good.
Thanks so much for sending over your feedback!
thank you!! how many serving is this recipe btw? 😊
6-8 servings I would say
Hi Sasha can you please say what type of mustard n also a substitute for the red wine vinegar for ppl who cannot have wine!
Hi! It's just a regular mustard we have here, nothing fancy, and for the red wine vinegar you can use any other vinegar you prefer, apple cider would be great, or even some lemon juice instead.
How many grams of dried pasta is one portion for an adult who wants to lose weight?
I think eating this salad would be acceptable even on a weight loss diet, of course not eating it every other day, anyway if you make let's say 6 servings out of this recipe, in that case it would be like 35g dry pasta per portion.
@@HowToCookSmarter thank you 👍 I've seen different recommendations in terms of portions of dry pasta for diet but 35gr sounds logical since it's combined with all these wonderful ingredients
@@nantianakou2693 Exactly, it's just enough pasta to call it a pasta dish, but if you want you can even increase the amount of goodies you add into your salad, like more veggies or different veggies.
Glad not using oats had stopped watching cos
I was fed up with them. 👍
Makes me laugh when a chef says add a protein by adding meat. All of those veggies have protein already. Adding chickpeas instead of chicken would add even more healthy protein.
Pasta has protein as well
We always have options to customize a recipe to our own preference.
Just suggestions
@@marygarrett9724exactly
Meat just has the benefit of being very protein-dense, really useful for people building muscle.
It's not that deep, certainly not an evil conspiracy.