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.
[ingredients-list title=”Ingredients” serving_size=””]
- 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
[step-list-wrapper title=”How to make it” time=”20 minutes”]
[step-item number=”1″ image_url=”” title=”” ]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. [/step-item][/step-list-wrapper]
[nutrition-info calories=”313″ calories_fat=”” fat=”9g” sat_fat=”2g” choles=”35mg” sodium=”596mg” carbs=”34g” sugars=”” protein=”22g” fiber=”2g”]
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. 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.
When buying pasta, look for the best texture. Choose a brand of pasta made from pure semolina. This includes most imported and many domestic brands.
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.
[factoid]Salmon is one of the best sources of omega-3 fatty acids, which help lower triglycerides and may also fight cancer and reduce inflammation.[/factoid]