The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 106

Rainbow Pasta Salad

1 box (13.25 oz.) Heartland Whole Wheat Rotini
(or other favorite whole wheat pasta)
1  1 ⁄ 2 cups red pepper, diced
1 cup carrots, sliced into coins
1 cup Roma tomato, diced
3 ⁄ 4 cup onion, diced
1 cup cucumber, diced
1 cup broccoli, small florettes
1 cup canned low-sodium garbanzo, drained and rinsed
4 cloves garlic, minced, or to taste
1 ⁄ 2 teaspoon salt
1 teaspoon onion powder
1  1 ⁄ 4 cups Newman’s Own Light Balsamic Vinaigrette dressing
Cook pasta as directed. While pasta is cooking, mix all ingredients
together except dressing. Once the pasta is done, mix all ingredients
together.
Nutrition Facts for one serving: 1  1 ⁄ 2 cups
Makes 12 cups (8 – 1  1 ⁄ 2 cups servings)
Calories: 276  •  Fat: 6.2 g  •  Total carbohydrate: 49.2 g
Protein: 9.45 g  •  Dietary fiber: 6.6 g  •  Sodium: 694.5 mg
Tabouli with a Quinoa Twist

½ cup uncooked quinoa
2 cup water
¼ cup fresh chopped parsley, without stems
2
⁄ 3 cup green onions, cut into ¼ pieces
1½ cups peeled cucumbers, cut into ¼ pieces
1½ cups chopped tomatoes, cut into ¼ pieces
1 garlic clove, minced
½ teaspoon salt
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
¾ teaspoon dried mint (optional)
Put quinoa in a fine strainer and rinse under running water until
water runs clear. Drain well. Bring quinoa and water to a boil in a
saucepan. Cover pan, reduce heat and simmer for 20 minutes until
water is absorbed. Quinoa will be fluffy. Chill in the refrigerator or
rinse cooked quinoa in a fine-meshed strainer under running COLD
water. Drain well. Toss remaining ingredients with quinoa and serve.
Analysis for one serving: 1 cup
Makes 5 cups (5 – 1 cup servings)
Calories: 133  •  Fat: 6.7 g  •  Total carbohydrate: 15.9 g
Protein: 3.5 g  •  Dietary fiber: 2.6 g  •  Sodium: 250 mg
103