One Box of Pasta, so Many Salads

SparkPeople.com

By Chef Meg Galvin, Healthy Cooking Expert atSparkPeople.com

Today's cooking blog is a lesson in cooking without a recipe. Once you know which ingredients pair well together, how big a serving size is, you can start to combine them to suit your needs. We're starting with a dish that anyone, regardless of their cooking skills can make: pasta salad.

Pasta salad is an easy, go-to meal when the weather is warm, but most of the recipes we know and love are mayo-based, which means they're not so great for us. The easiest swap is to use lowfat plain yogurt instead of mayo.

But what about when you're tired of your same-old pasta salad? Here's an easy way to turn one box of pasta into dinner for four or a side dish for your next neighborhood gathering.

You don't even need a recipe. Adjust the portions as needed, and learn to cook "without a net." This is a great chance to experiment in the kitchen without taking a big risk.


TIPS:

  • "Cook" this dish the night before. The flavors taste even better the next day.

  • Undercook your pasta slightly--it should be al dente. Drain and rinse your pasta with cool water, then immediately combine with the other ingredients. Overcooked pasta yields a gummy glob of pasta salad.

  • You'll also want to use a bite-size pasta in this dish.

  • For vegetables, figure on 1/2 cup of each per person.

  • For protein, you'll want 12 ounces cooked for four people.

  • For the extras like nuts, bacon, or cheese, keep portions small: 1/2 ounce per person.

  • Cook your protein ahead of time for an even faster meal!

To one box of pasta (preferably whole wheat), add little of this, a little of that, and--voila!--an instant meal or side dish that's ready in no time.

Cool Summer

Sliced grapes or cherries

Diced celery and cucumbers

Cubed poached or grilled chicken

Toasted walnuts or pecans

Cucumber-yogurt dressing

All American BLT

Chopped Romaine

Chopped green onions

Sliced grape or cherry tomatoes

Chopped turkey bacon, cooked

Tomato-yogurt dressing *swap 1/4 c sun-dried tomatoes for fresh

Grilled

Grilled Romaine

Grilled eggplant

Grilled summer squash and zucchini

Parmesan cheese

No dressing--just drizzle your veggies with balsamic, pepper and olive oil

Asian

Snow peas

Bean sprouts

Shredded carrots

Grilled or poached chicken

Sesame-ginger dressing

Italian

Chopped tomatoes--fresh or roasted

Thinly sliced red onions

Chopped parsley and basil

Feta cheese

Your favorite vinaigrette

My Favorite!

Wilted spinach or arugula

Artichoke hearts (packed in water and drained)

White beans (drained and rinsed)

Steamed asparagus

Basil vinaigrette or pesto(homemade or jarred)

Southwest

Grilled shrimp with a spice rub

Roasted corn

Black beans (drained and rinsed)

Chopped tomatoes

Cubed Monterey or pepper Jack cheese (no dressing needed)




Related links:

We Tried It: Pasta with 20 Grams of Fiber

Pasta is Returning to the Center of the Plate

Comfort Food Slimdowns


SparkPeople Healthy Cooking Expert Meg Galvin is a World Master Chef, culinary instructor, and the author of " The SparkPeople Cookbook: Love Your Food, Lose the Weight." A farmer's daughter and marathon runner, she lives in northern Kentucky with her husband and three teenage sons.