Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Pasta Salad with Vegetables
- Ingredients
- 4 ozs Whole Grain Pasta
- salt
- ½ small Cucumber (about 200 grams)
- 1 yellow Bell pepper
- 6 ozs Cherry tomatoes
- 2 scallions
- 1 small garlic clove
- 2 sprigs Basil
- 3 Tbsps Tomato juice
- 4 Tbsps olive oil
- 1 Tbsp Red wine vinegar
- peppers
- 4 Red mullet fillets (each 50 grams)
Cook pasta in plenty of boiling salted water until al dente, according to package directions. Drain in a sieve and let cool.
Meanwhile, rinse and peel cucumber. Halve lengthwise and scoop out seeds with a spoon. Dice into small cubes.
Rinse, quarter and remove seeds and ribs from pepper. Cut into very small pieces.
Rinse and halve cherry tomatoes.
Rinse scallions and slice thinly. In a bowl, combine cucumber, peppers, tomatoes and scallions. Add pasta and mix well.
Peel the garlic and chop finely. Rinse basil and chop leaves coarsely.
In a small bowl, whisk garlic, basil, tomato juice, 3 tablespoons oil and vinegar. Season with salt and pepper.
Pour dressing over vegetables and pasta. Toss to combine. Let marinate 15 minutes.
Season red mullet fillets with salt and pepper. Heat remaining olive oil in a pan.
Add fish and cook about 2 minutes per side. Serve with the salad.
(Percentage of daily recommendation)
Calorie | 467 cal. | (22 %) | ||
Protein | 30 g | (31 %) | ||
Fat | 20 g | (17 %) | ||
Carbohydrates | 39 g | (26 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 10.5 g | (35 %) |
Healthy, because
You can already see from the salad that the ES-Food-Check awards plenty of green stars. The vegetables in the traffic light colours red, yellow and green supply the body with the whole range of secondary plant substances, which above all strengthen the body's defence system.
Even smarter
If you want to save fat, let the salad drain briefly after marinating.