first posted 2017; updated 5/23
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| Ham, Peach & Vegetable Pasta Salad: low-carb 'Not the usual dull boring pasta salad but a different taste in every bite' Taster |
Even carb-phobics will love this healthier pasta salad. The trick is in using high-fibre pasta and matching it with an equal or greater amount of protein, veggies and maybe fruit. Tie it together with a lower-fat creamy dressing and voila!
67 used M&S' reasonably priced Italian wholemeal pasta and none of the tasters noticed it was wholemeal. (A wheat-free option is the equally tasty but much more expensive spelt wholemeal pasta.)
The recipe is double-duty -- the base will serve both carnivores and vegetarians, saving time and effort. Everything can be prepared the day before and assembled before serving.
It's a gorgeous satisfying salad for picnics in or out. 67's tasters say it was even better on the 2nd day!
Cost: depends on ingred: min £3.50'ish with home-cooked ham hock (5/23)
Serves: 4-8
Ingred for Base:
200gms/just over 7oz dry wholemeal pasta, cooked according to packet until al dente; rinsed, drained and lightly tossed in a tbsp olive oil
1 tin sliced peaches in juice, drained & coarsely chopped OR a couple of coarsely chopped ripe peaches or nectarines
tabasco or finely diced chillis or chilli flakes to taste (opt)
generous handful pine nuts (or for the frugal, sunflower seeds)
at least 200gms/just over 7oz, pref more, of any or all of these veg: leftovers or cooked 3 mins in boiling water & plunged into ice water:
cauliflower florets
broccoli florets
French beans
corn niblets
peas
PLUS
raw: any or all of small handful: radishes, thinly sliced
mushrooms (chestnut are good) in 1/4 inch dice
celery, peeled, in 1/4 inch dice
bell peppers, seeds & membranes removed, in thin strips
fresh parsley & basil (opt), not finely chopped
Carnivore Option:
1 cup shredded ham hock or deli ham
Veggie Options:
Grilled or roasted asparagus
sun blush toms
shards of parmesan (for those with deep pockets) OR feta OR goat's cheese OR mature lower-fat cheddar (Cornish Cove recommended)
vegan: spiced firm tofu
Yoghurt-Mayonnaise with Lemon
8 tbsp strained 0-fat yoghurt
6 tbsp mayonnaise
1 1/2 tsp white wine vinegar or lemon juice
1 1/2 tsp finely grated lemon zest
pepper & salt
67 used M&S' reasonably priced Italian wholemeal pasta and none of the tasters noticed it was wholemeal. (A wheat-free option is the equally tasty but much more expensive spelt wholemeal pasta.)
The recipe is double-duty -- the base will serve both carnivores and vegetarians, saving time and effort. Everything can be prepared the day before and assembled before serving.
It's a gorgeous satisfying salad for picnics in or out. 67's tasters say it was even better on the 2nd day!
Cost: depends on ingred: min £3.50'ish with home-cooked ham hock (5/23)
Serves: 4-8
Ingred for Base:
200gms/just over 7oz dry wholemeal pasta, cooked according to packet until al dente; rinsed, drained and lightly tossed in a tbsp olive oil
1 tin sliced peaches in juice, drained & coarsely chopped OR a couple of coarsely chopped ripe peaches or nectarines
tabasco or finely diced chillis or chilli flakes to taste (opt)
generous handful pine nuts (or for the frugal, sunflower seeds)
at least 200gms/just over 7oz, pref more, of any or all of these veg: leftovers or cooked 3 mins in boiling water & plunged into ice water:
cauliflower florets
broccoli florets
French beans
corn niblets
peas
PLUS
raw: any or all of small handful: radishes, thinly sliced
mushrooms (chestnut are good) in 1/4 inch dice
celery, peeled, in 1/4 inch dice
bell peppers, seeds & membranes removed, in thin strips
fresh parsley & basil (opt), not finely chopped
Carnivore Option:
1 cup shredded ham hock or deli ham
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| Vegetarian Pasta Salad |
Veggie Options:
Grilled or roasted asparagus
sun blush toms
shards of parmesan (for those with deep pockets) OR feta OR goat's cheese OR mature lower-fat cheddar (Cornish Cove recommended)
vegan: spiced firm tofu
Yoghurt-Mayonnaise with Lemon
8 tbsp strained 0-fat yoghurt
6 tbsp mayonnaise
1 1/2 tsp white wine vinegar or lemon juice
1 1/2 tsp finely grated lemon zest
pepper & salt
OR if budget demands, mayo or salad cream with lemon zest & juice , salt & pepper
Mix well.
Method:
Comments:
'Amazing. Really like the peach and the broccoli but needs more chilli.' Mature office administrator
'A summery salad with a good blend of textures. Definitely not the usual dull and boring pasta salad; if offers a different taste in every bite. I want more.' Mature Political agent
Mix well.
Method:
- Thoroughly mix pasta, chosen veg & pine nuts; each spoonful should hold pasta, fruit and lots of veg
- Stir in enough yoghurt-lemon-mayonnaise to moisten
- Add tabasco/chilli if using and herbs not finely chopped
- Season with pepper & little salt;
- Divide according to needs
- Carnivores: stir in ham hock and peaches; taste; adjust seasoning; more chilli/tabasco may be needed
- Vegetarian: Add extra vegetarian options plus chosen cheese and/or tofu
Comments:
'Amazing. Really like the peach and the broccoli but needs more chilli.' Mature office administrator
'A summery salad with a good blend of textures. Definitely not the usual dull and boring pasta salad; if offers a different taste in every bite. I want more.' Mature Political agent
This recipe has been developed by B M Lee/ Bright Sun Enterprises. It may not be reproduced without the author's written permission.
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