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Salmon and Green Bean Salad with Pasta
Salmon and Green Bean Salad with Pasta
Yield: Makes 6 servings
Salmon is high in protein, B-vitamins, vitamin A and is also a rich source of OMEGA-3 oils, which studies show may protect against heart disease.
Ingredients:
1can (6 ounces) red salmon
8ounces small whole wheat or regular pasta shells
3/4cup fresh green beans, cut into 2-inch pieces
2/3cup finely chopped carrots
1/2cup fat-free cottage cheese
3tablespoons plain nonfat yogurt
1-1/2tablespoons lemon juice
1tablespoon chopped fresh dill
2teaspoons grated onion
1teaspoon Dijon mustard
Preparation:
1.Drain salmon and separate into chunks; set aside.2.Cook pasta according to package directions, including 1/4 teaspoon salt; add green beans during last 3 minutes of cooking. Drain; rinse under cold running water until pasta and green beans are cool. Drain.3.Combine pasta, green beans, carrots and salmon in medium bowl.4.Place cottage cheese, yogurt, lemon juice, dill, onion and mustard in food processor or blender; process until smooth. Pour over pasta mixture; toss to coat evenly.
Nutritional Information:
Serving Size: 1/6 of total recipe
Sodium
223 mg
Protein
16 g
Fiber
2 g
Carbohydrate
29 g
Cholesterol
15 mg
Saturated Fat
1 g
Total Fat
3 g
Calories from Fat
15 %
Calories
210
Dietary Exchange:
Starch
1-1/2
Vegetable
1/2
Meat
1-1/2
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