Recipes: Crabmeat and pasta salad

CRABMEAT AND PASTA SALAD

Serves 6.

• 4 oz. farfalline (mini bow-tie) pasta, uncooked

•¹/₂c. cubed fresh tomato

•¹/₂c. chopped red, orange and yellow bell peppers

•¹/₂c. diced zucchini

•¹/₂c. diced yellow squash

•¹/₄c. freshly shredded basil

•³/₄c. zesty Italian dressing

• 1 (4 oz.) can crabmeat, drained

Directions

Cook pasta according to package directions, and cool. Mix tomato with pasta. Add peppers, zucchini, squash, Parmesan and basil. Pour dressing over mixture, and toss gently. Add crabmeat and toss gently.

Calories193Fat8 gSodium570 mg

Carbohydrates20 gSaturated fat2 gCalcium146 mg

Protein10 gCholesterol19 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 lean meat, 1 fat.

PASTA SALAD WITH BROCCOLI AND OLIVES

From Cook's Illustrated.

• 3 lb. broccoli (about 2 small bunches) florets, cut into bite-size pieces (about 7 c.)

•¹/₄c. lemon juice from 2 lemons

•¹/₂tsp. grated lemon zest

• Salt

•¹/₂tsp. red pepper flakes

•¹/₂c. extra-virgin olive oil

• 1 lb. short, bite-size pasta such as fusilli, farfalle or orecchiette

• 20 large black olives, such as kalamata or other brine-cured variety, pitted and chopped

• 15 fresh basil leaves, shredded

Bring 4 quarts water to boil in large pot over high heat. In a separate pot, blanch broccoli in boiling salted water until crisp-tender, about 2 minutes; drain and cool to room temperature.

Meanwhile, whisk lemon juice and zest,³/₄teaspoon salt, garlic and red pepper flakes in large bowl; whisk in oil in slow, steady stream until smooth.

Add pasta and 1 tablespoon salt to boiling water. Cook until pasta is al dente, drain. Whisk dressing again to blend; add hot pasta, cooled broccoli, olives and basil; toss to mix thoroughly.

Cool to room temperature, adjust seasonings, and serve. (Can be covered with plastic wrap and refrigerated for 1 day; return to room temperature before serving.)

Nutrition information per serving:

Carbohydrates56 gSaturated fat2 gCalcium73 mg

Protein12 gCholesterol0 mgDietary fiber6 g

Diabetic exchanges per serving: 2 vegetable, 3 bread/starch, 3½ fat.

PASTA AND FRUIT SALAD

Serves 6.

• 1 (11-oz.) can mandarin orange segments, drained

• 1 (8-oz.) can pineapple chunks, drained

• 1 c. seedless red grapes, halved

• 1 (6-oz.) container low-fat yogurt, lemon or vanilla

• 1 c. strawberries, halved

Cook macaroni as directed on package. Drain; rinse with cold water. In medium bowl, place pasta, oranges, pineapple and grapes; mix gently. Stir in yogurt; mix gently to coat. Cover; refrigerate 1 to 2 hours to blend flavors. Just before serving, stir in strawberries.

Nutrition information per serving:

Calories173Fat1 gSodium96 mgSat. fat0 gCarbs37 gCalcium66 mg

Protein5 gCholesterol1 mgDietary fiber2 g

Diabetic exchanges per serving: 1 fruit, 1½ bread/starch.

Serves 6 to 8.

From the National Pasta Association.

• 12 oz. bow ties or other medium pasta shape

•¹/₂c. vinaigrette salad dressing

• 1 c. frozen green peas, thawed

• 1 c. fresh mushrooms, sliced

• 2 oz. prosciutto, thinly sliced

• 2 tbsp. fresh basil, chopped

• 3 tbsp. Parmesan, freshly grated

Directions

Transfer half of pasta to a clear glass bowl. Layer peas, tomatoes, mushrooms and prosciutto on pasta. Top with remaining pasta. Sprinkle with basil, and pour remaining dressing evenly over salad. Sprinkle with Parmesan.

Serve at once, or cover and chill until ready to serve. Toss right before serving to evenly distribute dressing.

Nutrition information per serving:

Calories251Fat5 gSodium424 mg

Carbs40 gSaturated fat1 gCalcium51 mg

Diabetic exchanges per serving: 2½ bread/starch, ½ medium-fat meat, ½ fat.

PASTA SALAD WITH EGGPLANT, TOMATOES AND BASIL

Serves 6 to 8.

From Cook's Illustrated.

• 2 medium eggplants (about 1 lb. total), cut into 1/2-in.-thick rounds

• Salt and ground black pepper

•¹/₄c. lemon juice from 2 lemons

•¹/₂tsp. grated lemon zest

• 2 medium cloves garlic, divided, minced

•¹/₂tsp. red pepper flakes

• 2 large tomatoes, cored, seeded and cut into 1/2-in. chunks

• 15 fresh basil leaves, shredded

Directions

Bring 4 quarts water to boil in large pot over high heat. Meanwhile, brush eggplant with olive oil to coat very lightly, and toss with salt and pepper to taste. Grill eggplant until marked with dark stripes on both sides, about 15 minutes, or broil on baking sheet placed 4 inches from heating element, turning once, until tender and browned, about 7 minutes; cool to room temperature.

Whisk lemon juice and zest,³/₄teaspoon salt, 1 clove garlic and red pepper flakes in large bowl; whisk in¹/₂cup oil in slow, steady stream until smooth.

Nutrition information per serving:

Calories392Fat15 gSodium227 mg

Carbs55 gSaturated fat2 gCalcium22 mg

Protein10 gCholesterol0 mgDietary fiber5 g

Diabetic exchanges per serving: 2 vegetable, 3 bread/starch, 3 fat.

Serves 6 to 8.

Source: Cook's Illustrated

• 1¹/₂lb. asparagus, tough ends trimmed

• 3 large red bell peppers, cored, seeded and cut into 1 1/2-in. wedges

•¹/₂c. extra virgin olive oil, plus³/₄c. more to toss with vegetables

•¹/₄c. lemon juice from 2 lemons

•¹/₂tsp. grated lemon zest

• 1 medium clove garlic, minced

• 1 lb. short, bite-size pasta such as fusilli, farfalle or orecchiette

• 3 tbsp. chopped fresh chives

Directions

Bring 4 quarts water to boil in large pot over high heat. Meanwhile, toss asparagus and peppers with olive oil and salt and pepper to taste. Grill asparagus until tender and streaked with light grill marks, 5 to 7 minutes, or roast in a 425-degree oven for 8 to 10 minutes, depending on thickness, shaking pan once halfway through the cooking. Grill peppers, using grill basket if you have one, until tender and lightly charred, about 8 minutes, or roast in 425-degree oven until tender and lightly browned, 15 to 17 minutes; cool to room temperature.

Whisk lemon juice and zest,³/₄teaspoon salt, garlic and ground black pepper to taste in large bowl; whisk in³/₄cup oil in slow, steady stream until smooth.

Add pasta and 1 tablespoon salt to boiling water. Cook until pasta is al dente; drain. Whisk dressing again to blend; add hot pasta, cooled asparagus, peppers, chives and grated Parmesan cheese; toss to mix thoroughly.

Cool to room temperature, adjust seasonings, and serve. (Can be covered with plastic wrap and refrigerated for 1 day; return to room temperature before serving.)

Calories590Fat37 gSodium301 mg

Carbs54 gSaturated fat6 gCalcium84 mg

Protein12 gCholesterol3 mgDietary fiber5 g