Let’s talk turkey: the original recipe needed some work. We made some smart substitutions to bring down the fat and calories, and added more nutrients in the form of broccoli.
Salad:
classic pasta >
multigrain or whole grain pasta
tablespoon olive oil >
no olive oil
added broccoli
Dressing:
2 cups mayonnaise >
1 1/2 cups Yoplait® Fat Free plain yogurt plus 1/2 cup reduced-fat mayonnaise
2 teaspoons salt >
1 teaspoon salt
Nutritional Highlights
640 (before)
340 (after)
41 g (before)
10 g (after)
6 g (before)
1 1/2 g (after)
990 mg (before)
470 mg (after)
0 % (before)
30 % (after)
45 min |
2 hr 45 min |
10 servings (1 cup each) |
Salad
1 box (14.5 oz) uncooked multigrain or whole grain rotini or rotelle pasta
3 cups small fresh broccoli florets
1 1/2 cups cubed cooked turkey breast (1/2 lb)
1/2 cup dried cherries
1 small onion, chopped (1/2 cup)
1 medium stalk celery, chopped (1/2 cup)
1/2 cup unblanched whole almonds, toasted*
Dressing
1 1/2 cups Yoplait® Fat Free plain yogurt (from 2-lb container)
1/2 cup reduced-fat mayonnaise
2 tablespoons Dijon mustard
1 tablespoon champagne vinegar, white wine vinegar or cider vinegar
1/4 cup powdered sugar
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon poppy seed
1
Cook pasta as directed on package omitting salt and adding broccoli for last 2 minutes of cooking; drain. Rinse with cold water to cool; drain.
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2
In large bowl, mix pasta, broccoli and all remaining salad ingredients except almonds.
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3
In medium bowl, beat dressing ingredients with wire whisk until smooth. Add to pasta mixture; toss to mix well. Cover; refrigerate at least 2 hours to blend flavors. Before serving, stir in almonds.
*To toast almonds, heat oven to 350°F. Spread almonds in ungreased shallow pan. Bake uncovered 6 to 10 minutes, stirring occasionally, until light brown.
If the salad is a bit dry, just stir in 1 to 2 tablespoons fat-free (skim) milk before serving.
Dried cranberries can be substituted for the cherries—also, if you really like poppy seed, go ahead and stir in a little extra. Arrange red and green lettuce leaves on a pretty platter and spoon salad over the top.
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Nutritional Information
1 cup each:
Calories 340 (Calories from Fat 90); Total Fat 10g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 25mg; Sodium 470mg; Total Carbohydrate 44g (Dietary Fiber 5g, Sugars 12g); Protein 19g
% Daily Value
Vitamin A 15%; Vitamin C 30%; Calcium 10%; Iron 15%
Exchanges
2 Starch, 1/2 Other Carbohydrate, 1 Vegetable, 1 1/2 Lean Meat, 1 Fat
Carbohydrate Choices
3
