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Poultry, Pasta and Vegetables Dinner Salad: Recipe Series Recipe Category: Cold Main Dish

This recipe provides a healthy cold main dish salad that contains poultry, pasta, and vegetables. The salad contains thinly sliced onion and garlic sautéed in water with red pepper flakes and chopped carrots and spinach. It also includes black or garbanzo beans, cooked chicken or turkey, cooked pasta, and Parmesan cheese tossed with ranch dressing. The salad provides vitamin A and dietary fiber and is a good source of calcium, iron and vitamin C.

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Дмитрий Артюх
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27 views1 page

Poultry, Pasta and Vegetables Dinner Salad: Recipe Series Recipe Category: Cold Main Dish

This recipe provides a healthy cold main dish salad that contains poultry, pasta, and vegetables. The salad contains thinly sliced onion and garlic sautéed in water with red pepper flakes and chopped carrots and spinach. It also includes black or garbanzo beans, cooked chicken or turkey, cooked pasta, and Parmesan cheese tossed with ranch dressing. The salad provides vitamin A and dietary fiber and is a good source of calcium, iron and vitamin C.

Uploaded by

Дмитрий Артюх
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Recipe Series

Recipe Category: Cold Main Dish Meal suggestion:


Serve with tomato
Poultry, Pasta and Vegetables Dinner Salad slices, toasted bagels,
Yield: 2 servings, about 1 cup each apricots and low-fat
milk.
2 tablespoons onion, thinly sliced
1 clove of garlic, thinly sliced This healthy, lean cold
1 tablespoon water main dish is an
1/8 teaspoon crushed red pepper flakes, or more if excellent source of
desired vitamin A and dietary
1/4 cup frozen sliced carrots, chopped fiber, and a good
1 cup fresh (or 1/2 cup frozen) chopped spinach source of calcium,
1/2 cup cooked black or garbanzo beans, cooked iron and vitamin C.
without salt, drained and rinsed
1/2 cup chopped cooked chicken or turkey, without
skin or bones and trimmed of fat
1/2 cup cooked pasta, such as macaroni or penne,
preferably whole wheat
1 tablespoon grated Parmesan cheese
2 tablespoons reduced fat “light” ranch dressing

1. Wash your hands and work area.


2. Heat a skillet sprayed with non-stick cooking
spray over medium heat. Cook onion and garlic
for about 3 minutes, until softened and fragrant.
3. Add water, red pepper flakes, carrots and spinach.
Heat until spinach is wilted. Remove from heat.
4. Transfer mixture to a serving bowl. Stir in
remaining ingredients.
5. Cover and refrigerate for several hours to allow
flavors to blend.
6. Serve chilled.
7. Cover and refrigerate leftovers within two hours.

1 1/2 carbohydrate
choices per serving.
For more information about healthy eating, contact your local extension office or log on to www.ksre.ksu.edu/humannutrition/
The Food Assistance Program can help people of all ages with low income buy nutritious foods for a better diet. To find out
more, call 1-888-369-4777. Recipe developed by Mary Meck Higgins, Ph.D., R.D., L.D., CDE, Associate Professor, Dept. of Human Nutrition, Kansas State University
Agricultural Experiment Station and Cooperative Extension Service, Manhattan, KS. Contents of this publication may be reproduced for educational purposes. All other rights reserved.
In each case, credit Mary Meck Higgins, “VYP Recipe Series,” Feb. 2009. This material was funded by USDA’s Supplemental Nutrition Assistance Program. Kansas State University is an
equal opportunity provider and employer. Kansas State University, County Extension Councils, Extension Districts and the U.S. Department of Agriculture Cooperating.

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