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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 105.2
  • Total Fat: 4.6 g
  • Cholesterol: 41.6 mg
  • Sodium: 56.8 mg
  • Total Carbs: 0.0 g
  • Dietary Fiber: 0.0 g
  • Protein: 15.0 g

View full nutritional breakdown of Pasta-Salmon Salad calories by ingredient
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Pasta-Salmon Salad

Submitted by: TABBYKAT75
Pasta-Salmon Salad

Introduction

People used to think that pasta was fattening, but the sauce is what can make it a high-fat dish (a cup of plain cooked pasta contains less than 1g of fat). Here, salmon adds the protein while a light yogurt sauce adds flavor. People used to think that pasta was fattening, but the sauce is what can make it a high-fat dish (a cup of plain cooked pasta contains less than 1g of fat). Here, salmon adds the protein while a light yogurt sauce adds flavor.
Number of Servings: 6

Ingredients

    1/2 cup plain low-fat yogurt
    1/4 cup light mayonnaise
    1/4 cup snipped fresh dill
    2 tablespoons fresh lemon juice
    1/4 teaspoon salt
    1 can (14 3/4 ounces) salmon, drained
    1 cup frozen peas, thawed
    10 ounces penne pasta, cooked according to package directions, drained

Directions

Combine yogurt, mayonnaise, dill, lemon juice, and salt in a large serving bowl. Add salmon and peas. Add pasta to bowl and toss to combine.


Per serving: Calories 313, fat 9 g, saturated fat 2 g, cholesterol 35 mg, sodium 596 mg, carbohydrate 34 g, fiber 2 g, protein 22 g.



ABOUT PASTA
Nutritional power of pasta
Pasta is a low-fat protein source and the inspiration for countless quick, healthful meals. Most dried pastas are enriched with B vitamins and iron.

Did you know?...
The most nutritious pastas are made from semolina, a coarse flour ground from durum wheat. Durum is a hard grain that has a higher protein content than other types of wheat.

Look for
For the best texture, choose a brand of pasta made from pure semolina. This includes most imported and many domestic brands.

Basic cooking
Cook pasta in plenty of boiling water to keep it from sticking together. Add the pasta all at once, stir briefly, and return the water to a boil. Time the cooking from the second boil. Test the pasta for doneness a little sooner than the package directions recommend (overcooking ruins pasta), and drain immediately when it is firm-tender (al dente) to the bite.

ABOUT SALMON
Nutritional power of salmon
Salmon is one of the best sources of omega-3 fatty acids, which help lower triglycerides and may also fight cancer and reduce inflammation


Number of Servings: 6

Recipe submitted by SparkPeople user TABBYKAT75.






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