Portal of Recipes

Chilled bow tie pasta salad

Preparation time: 50 minutes
Chilling time: 2 hours

1 cup sun-dried tomatoes
1 pound bow tie pasta, cooked
8 ounces fresh mushrooms, sliced
2 cups snow peas
2 cups broccoli florets
1/2 cup crumbled Feta cheese

Dressing:
1/2 cup red wine vinegar
3 tablespoons canola oil
2 teaspoons Dijon mustard
2 green onions, finely sliced
2 teaspoons (or 2 cloves) minced garlic
1 teaspoon dried parsley
1 1/2 teaspoons dried basil
1/2 teaspoon dried oregano
3/4 teaspoon dill weed
3/4 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon sugar

Garnish:
1/4 cup shredded fresh Parmesan cheese

Rehydrate sun-dried tomatoes according to package directions, then chop tomatoes and place them in a large salad bowl. Add cooked pasta and sliced mushrooms; set aside. Fill a large saucepan half full with water and bring to a boil. Add snow peas and broccoli; boil 1 minute. Remove snow peas and broccoli with a slotted spoon and add to the pasta mixture. Sprinkle Feta cheese over pasta mixture; toss well; set aside.

Combine dressing ingredients in a jar, cover tightly, and shake well. Pour over pasta mixture and toss to coat. Chill at least 2 hours to allow flavors to blend. Toss well and garnish with shredded Parmesan cheese.

Note: If desired, add grilled chicken strips for a filling main dish.

Yield: 16 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 194
Carbohydrate: 28 g
Protein: 7 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 251 mg
Fiber: 2 g
Exchanges per serving: 1 1/2 starch, 1 vegetable, 1 fat
Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Chicken tetrazzini

Preparation time: 30 minutes
Baking time: 10–15 minutes

1 pound boneless, skinless chicken breasts
10 ounces angel hair pasta
1 can (10 3/4 ounces) condensed 98% fat-free, 30% less sodium cream of mushroom soup (such as Campbell’s Healthy Request)
1/2 can (5 3/8 ounces) condensed 98% fat-free, 30% less sodium cream of celery soup (such as Campbell’s Healthy Request)
1/2 cup fat-free sour cream
2 cups fat-free milk
1/4 teaspoon black pepper
1 can (4 ounces) sliced mushrooms, drained
Cooking spray
4 ounces finely shredded, reduced-fat Cheddar cheese
Paprika

Boil chicken in 2 quarts of water until tender and no longer pink, about 20 minutes. Drain and allow chicken to cool to the touch. Dice chicken into small pieces. Meanwhile, cook pasta according to package directions, omitting any salt. Drain and set aside. Preheat oven to 425°F. In a large bowl, whisk together the two soups, sour cream, milk, and pepper. Stir in mushrooms and diced chicken. Toss in noodles, coating evenly. Spoon into a 9"x13" baking dish coated with cooking spray. Top evenly with cheese and sprinkle with paprika. Bake for 10–15 minutes, or until cheese is melted. Portion into 9 equal servings.

Unbaked, this recipe freezes well; it can be divided into 2 smaller baking dishes. Thaw in the refrigerator, then bake. Leftovers reheat well.

Yield: 9 servings
Serving Size: 1/9 of recipe

Nutrition Facts

Per Serving:
Calories: 274
Carbohydrate: 33 g
Protein: 22g
Fat: 6 g
Saturated fat: 3 g
Sodium: 366 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 2 lean meat
Carbohydrate choices: 2 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.