Recipe Doctor: Elaine Magee MPH, RD

Italian Restaurant Salad Gets A Spring Makeover

Q–Dear Recipe Doctor: I’m looking for a nice salad to serve that doesn’t require a lot of effort and can be a main dish salad or a side dish salad. I’ve tried some of your past salad recipes and my wife and I have loved them. Just wondering if you have another salad up your sleeve?

A—I love using spinach leaves for the base of salads because it’s an easy and enjoyable way to work those dark leafy greens into my diet. They are just loaded with all sorts of good stuff (antioxidants galore and powerful phytochemicals). I recently went to an Italian restaurant in San Jose, California (Amici’s) and shared a wonderful salad with my sister. I loved the salad so much that I made what I think is a lighter rendition the very next day. The dressing is easy to whip up because you just blend prepared pesto with some balsamic vinegar and lemon juice. The rest of the salad ingredients add flavor and color and texture without adding to many calories or grams of fat or saturated fat (toasted pine nuts, reduced fat feta, roasted red pepper, sliced red onion and chopped tomato).

Spinach Pine Nut Salad with Lemon Basil Dressing
Makes 2 large salad servings

5 cups raw spinach leaves, rinsed and patted dry
2 slices crisp cooked turkey bacon, broken into bits
1 ounce reduced fat feta, crumbled
2 tablespoons toasted pine nuts
1/3 cup roasted red pepper (bottled) drained and chopped
1/4 cup thinly sliced red onion or sweet onion
1 ripe medium or roma tomato, chopped

Lemon Basil Vinaigrette:
1 tablespoon pesto (bottled or from frozen)
2 tablespoons balsamic vinegar
2 teaspoons lemon juice

1. Arrange spinach in two individual salad bowls. Top each with half of the turkey bacon, feta, pine nuts, roasted red pepper, onion and chopped tomato.
2. In small bowl, combine vinaigrette ingredients (pesto, balsamic vinegar, lemon juice) with whisk until blended. Drizzle over the individual salads and serve!

Per serving: 199 calories, 10 g protein, 16 g carbohydrate, 10.5 g fat, 3.5 g saturated fat, 3 g monounsaturated fat, 3 g polyunsaturated fat, 18 mg cholesterol, 5 g fiber, 630 mg sodium. Calories from fat: 48 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1 g. Weight Watchers POINTS = 4

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Eggs Benedict Makeover

Q—Dear Recipe Doctor, I love ordering Eggs Benedict at restaurants but would like to make a healthier version at home. I figured if anyone could take on Eggs Benedict it would be you!
A—How about a vegetable version of Eggs Benedict? Don’t worry; we’re still using the poached egg. We’re just going to top it with some vegetables instead of ham or bacon and we’re whipping up a light Hollandaise sauce to drizzle over the top. And it wouldn’t be a Recipe Doctor makeover without switching to a whole grain or whole wheat English muffin too.

A big batch of light Hollandaise Sauce is made with 2 higher omega-3 egg yolks, 3 tablespoons whipped butter, and 3/4 cup fat free half and half instead of Hollandaise Sauce recipe featured in Martha Stewart Living which calls for 3 egg yolks and 12 tablespoons of butter. Fresh lemon juice, orange juice and freshly ground pepper are used to flavor the light sauce and a little bit of flour is used to thicken the sauce. The sauce keeps for several days covered in the refrigerator, just warm it up on the LOW setting in the microwave and serve!

Venicia Benedict
This veggie version of the favorite brunch dish was inspired by a specialty at the Freudenberger’s The Original Pancake House restaurant chain.

Traditional Eggs Benedict contains around 450 calories, 30 grams fat and 15 grams saturated fat per serving.

Makes enough Hollandaise Sauce for about 6-8 servings

Hollandaise Sauce:
2 egg yolks, higher omega-3 if available
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons lemon juice
2 tablespoons orange juice
3 tablespoons whipped butter (or margarine with 8 grams fat per tablespoon)
2 tablespoons white flour
3/4 cup fat free half and half (or low fat milk), add more milk if a thinner consistency is desired

For each serving of Venicia Benedict: (to make 2 servings, double the amounts, and to make 4 servings, multiply the amounts by 4)
1 multigrain or whole wheat English muffin split into two halves
1 large egg, higher omega-3 if available (or 2 egg whites, beaten together with a teaspoon of water)
2/3 cups sliced mushrooms
1/3 cup frozen chopped spinach

1. For sauce, combine egg yolks, salt, pepper, lemon and orange juice in the food processor or blender, pulsing for about 5 seconds. In a nonstick small saucepan, over medium heat, melt 3 tablespoons of whipped butter and whisk in 2 tablespoons each of the fat free half and half and the flour. Whisk in the remaining fat free half and half or lowfat milk, a little at a time. Whisk in the egg yolk mixture and continue to cook on medium heat, stirring constantly, until the sauce is nicely thickened. Set sauce aside until needed.
2. Start toasting the English muffin halves and start poaching your egg(s). If you want to make a mini “egg white” omelet instead, heat a small nonstick saucepan over medium heat. Coat the bottom and one-inch up the sides with canola cooking spray. Pour in the egg white mixture (2 egg whites beaten with a teaspoon of water). When looking fairly firm on top, flip over gently with a spatula to lightly brown the other side.
3. Meanwhile, coat a nonstick frying pan with canola cooking spray and heat over medium-high heat. Add the mushroom slices and sauté, adding a tablespoon or two of water or vegetable broth if needed, until lightly browned. Stir in the frozen chopped spinach and continue to cook, stirring often, until the spinach is hot but still bright green. Turn off heat.
4. To assemble each Venicia Benedict, place the toasted English muffin on the plate and place the poached egg (or egg white mini omelet) in the center of the two halves. Top with the spinach/mushroom mixture, and then drizzle about 1/8 cup of the Hollandaise sauce over this. Garnish with some fresh herbs and/or a sprinkling of freshly ground black pepper or nutmeg.

Per serving: (per Venicia Benedict) 267 calories, 16 g protein, 28 g carbohydrate, 11 g fat, 4.3 g saturated fat, 4 g monounsaturated fat, 1.7 g polyunsaturated fat, 300 mg cholesterol, 7 g fiber, 534 mg sodium. Calories from fat: 35 percent. Omega-3 fatty acids = .3 g, Omega-6 fatty acids = 1.3 g, Weight Watchers POINTS = 5

Elegant Chicken Dish for a light Valentines Day
By Elaine Magee, MPH, RD

Q–Dear Recipe Doctor, I would like to make something light and elegant for my wife on Valentines Day. Every “romantic” recipe I’ve seen is way too rich for us. Please help us!

A—This reader is so right in searching for a light recipe for Valentines Day because there is nothing romantic about a high fat meal when you consider the post meal physiological effect. The larger and higher fat the meal, the more “stuff” will be in your stomach and the longer it will be in your stomach, weighing you down and the longer your body will be diverting blood from your circulation to your stomach to aid in the digestion process.

By eating an elegant but LIGHT meal, you are keeping your stomach nicely satisfied but leaving the body energetic and comfortable—sounds like a recipe for romance to me! For this occasion, I took a rich recipe for Chicken Cordon Bleu using regular Swiss cheese, regular ham, 6 tablespoons of butter and a cup of heavy whipping cream and turned it into a light entrée using lean ham and light Swiss cheese, a tablespoon of olive or canola oil and a cup of fat free half and half!

The result is a romantic entrée with 75% less fat and saturated fat and almost half the amount of calories and cholesterol.

[Visit http://www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Chicken Cordon Bleu
(with 75% less fat, saturated fat and almost 50% fewer calories and cholesterol)
This dish is elegant enough to serve at a party and yet simple and savory enough to serve the family any night of the week.

Original recipe contains 577 calories, 40 grams fat, 23 grams saturated fat, and 201 mg cholesterol per serving.

Makes 6 servings

The hardest part is pounding the chicken breasts, so if you can get your butcher to do that part for you, the rest is downhill.

6 skinless, boneless chicken breast halves
6 slices reduced fat Swiss cheese
6 slices extra lean ham
1/2 cup unbleached white flour
1 teaspoon paprika
1 tablespoon canola oil or olive oil
1/2 cup dry white wine
1 teaspoon low sodium chicken broth powder
1 tablespoon cornstarch
1 cup fat free half and half

1. Pound chicken breasts in between two sheet of wax paper until about half as thick. Lay a slice of cheese and ham on top of each breast then fold the ends of the chicken over like an envelope and secure with a toothpick.
2. In medium size bowl, mix flour with paprika. Coat the outside of the rolled chicken pieces with the flour mixture.
3. Start heating a tablespoon of oil in a large, nonstick skillet over medium-high heat. Add chicken pieces and brown on both sides. Add the wine and chicken broth powder to the skillet, reduce heat to low, cover the skillet and simmer for 30 minutes (or until chicken is cooked throughout).
4. Transfer breast to a serving dish and remove toothpicks. Add cornstarch to a small bowl and slowly whisk in the half and half until smooth. Add the mixture to the skillet and cook over low heat, stirring constantly, until thickened (about a minute). Pour over the chicken pieces and serve warm!

Per serving: 318 calories, 41 g protein, 10 g carbohydrate, 10 g fat, 3.8 g saturated fat, 4 g monounsaturated fat, 1.8 g polyunsaturated fat, 96 mg cholesterol, .2 g fiber, 669 mg cholesterol. Calories from fat: 29 percent.
Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1.6 g, Weight Watchers POINTS = 7

Moist and Wonderful Almond Bars
(With 1/3 fewer calories, half the fat, and 2/3rds less saturated fat and cholesterol.)

By Elaine Magee, MPH, RD

I’ve had a few requests over the past few months to lighten almond cakes or bars. I tried lightening a couple of recipes that were sent to me and I ended up LOVING the version you see below. This recipe uses almond paste though, which can get rather pricey, but when you taste this recipe I hope you’ll agree it’s so worth it.

The original recipe comes from Gourmet magazine (December 2004) and we’ve changed the recipe by using less sugar (1/2-cup of sugar instead of 3/4-cup), and using less fat (3/4-cup less fat margarine with 8 grams of fat per tablespoon plus 1/4-cup light or fat free cream cheese instead of 1 cup of stick butter). We also increased the fiber and nutrients by adding half whole wheat flour instead of all white flour.

The result was an amazingly moist bar packed with almond flavor. In fact, this ended up becoming my breakfast the morning I tested it because I enjoyed it so much I went from two bites to ten in no time flat.

Moist Almond Bars (1/3 fewer calories and half the fat)
Original recipe contains 146 calories, 10 grams fat, 5 grams saturated fat and 30 milligrams cholesterol per square.

Makes 25 squares

1/2 cup packed almond paste (about 5 ounces; not marzipan)
1/2 teaspoon salt
1/4 cup granulated sugar
3/4 cup less fat margarine (with 8 grams fat per tablespoon)
1/4 cup fat free or light cream cheese
1/4 cup granulated sugar
1 large egg, higher omega-3 if available, separated
1 1/4 teaspoon almond extract
1/2 cup + 2 tablespoons whole-wheat flour
1/2 cup + 2 tablespoons unbleached white flour
1/2 cup sliced almonds (about 1 1/2 ounces)

1. Preheat oven to 350-degrees. Line a 9 x 9-inch or 8 x 8-inch baking dish with foil and coat the foil with canola cooking spray. Set aside.
2. In small food processor bowl, pulse almond paste to break up into small bits. Add in the salt and 1/4 cup sugar and pulse until finely ground (about 30 seconds).
3. In large mixing bowl, combine margarine, cream cheese and 1/4 cup sugar with electric mixer fitted with paddle attachment, beating at medium speed for about a minute. Add in the almond paste mixture, egg yolk and almond extract and beat until blended in (about 1 minute). Reduce speed to lowest speed and add in the flours, beating just until combined.
4. Spread the batter evenly in the prepared pan. Lightly beat the egg white in a small bowl then brush some of it over the top of the batter. Sprinkle the top evenly with sliced almonds.
5. Bake until top is just golden (about 35 minute). Cool completely in pan on a rack (about 30 minutes). Lift foil out of pan and onto a flat surface. Cut into 25 squares and serve! The bars will keep well stored in an airtight container at room temperature for a few days.

Per square: 98 calories, 2.5 g protein, 11 g carbohydrate, 5 g fat, .7 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated fat, 10 mg cholesterol, 1.3 g fiber, 83 mg sodium. Calories from fat: 46 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1.3 g, Weight Watchers POINTS = 2

[Visit www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Prosciutto Provolone Strata
(With half the fat, saturated fat, and cholesterol)

By Elaine Magee, MPH, RD

Q—Dear Recipe Doctor, I found this recipe for a fancy strata from Bon Appetit December 2003 and I would love to make it over the holidays but can’t unless it is dramatically lightened. Please help!

A—Strata is one of those dishes that many families traditionally make around the holidays. My guess is it’s particularly desirable because you assemble it the day before, let it rest in the refrigerator overnight and bake it in the morning. And, of course, it doesn’t hurt that strata is the ultimate breakfast comfort food.

I’ve been lightening various strata over the years but I have to say, this one was really enjoyable. I loved how the different unique flavors came together. To lighten this dish up I used whole wheat bread instead of white, I used a little less goat cheese but used one flavored with black pepper, I used slices of reduced fat provolone cheese, and increased two ingredients that add flavor and nutrients; green onions and fresh basil. I also used 2 higher omega-3 eggs and 3/4-cup egg substitute in place of 5 eggs and switched to fat free half and half in place of the whole milk. I also used half as much salt because the other ingredients were adding plenty. And instead of drizzling 3 tablespoons of melted butter over the top before baking, I just coated the top lightly with canola cooking spray.

[Visit www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Light Prosciutto and Goat Cheese Strata
Original recipe contains 430 calories, 23 grams of fat, 13 grams saturated fat, 177 mg cholesterol and only 1.5 grams of fiber per serving.

Makes 9 servings

About 17 slices of firm whole wheat bread, crusts removed
6 ounces prosciutto, thinly sliced (this is the way you typically buy it packaged or freshly cut from a deli)
5 ounces goat cheese, crumbled (pepper flavor works well)
4 ounces reduced fat provolone, shredded (if you buy it sliced, a quick run through your small food processor will shred it in no time)
1/2 cup chopped green onions, white and part green
3/4 cup thinly sliced fresh basil
2 large eggs, higher omega-3 if available
3/4 cup egg substitute
2 cups fat free half and half (low fat milk can also be used)
1 tablespoon Dijon mustard
1/4 teaspoon salt
Pepper to taste (if desired)
Canola or olive oil cooking spray

1. Coat a 9 x 13 x 2-inch baking dish with canola cooking spray. Line the bottom of the dish completely with bread slices—you may need to cut some slices to fit nicely. Place half of the prosciutto evenly over the bread then sprinkle with half of the goat cheese and half of the provolone. Sprinkle half of the green onions and half of the basil over the cheese in the dish.
2. Top all of this with a second layer of bread then layer with the remaining prosciutto, goat cheese, provolone, green onions, and basil. Cut the remaining slices of bread into 1/4-inch cubes and sprinkle them all over the top of the strata.
3. In large mixing bowl, whisk together eggs, egg substitute, fat free half and half, mustard, and salt. Add some black pepper if desired (I add about 1/4 teaspoon). Pour the egg mixture over the strata and press down gently on the bread with a spatula. Cover the dish with foil or plastic wrap and refrigerate overnight.
4. Uncover the strata and coat the top with canola or olive oil cooking spray. Start preheating the oven to 350-degrees while the strata stands at room temperature. When oven is ready, bake for about 1 hour. Remove the dish from the oven and preheat the broiler. Place the strata under the broiler, watching carefully, until the top is golden brown (about 30 seconds). Cut into 9 squares and serve!

Per serving: 315 calories, 22 g protein, 31.5 g carbohydrate, 11.8 g fat, 6 g saturated fat, 3.8 g monounsaturated fat, 1.5 g polyunsaturated fat, 78 mg cholesterol, 5 g fiber, 889 mg sodium. Calories from fat: 34 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1.2 g. Weight Watchers POINTS = 6

Time For A New Festive Holiday Dessert—Lemon Cranberry Pudding Cakes

By Elaine Magee, MPH, RD

[Visit www.recipedoctor.com to find out more about Elaine’s newest cookbook, COMFORT FOOD MAKEOVERS, and to join the FREE Recipe Doctor Club!]

Q–Dear Recipe Doctor, I am plum tired of the same old same old holiday desserts. Do you have a favorite holiday dessert recipe that I can serve at a holiday dinner party?

A—Rum Cake smum cake. Pecan Pie too rich for you? Ready for something light and festive to finish your meal that is also different from the holiday has beens? Try these individual Lemon Cranberry Pudding Cakes on for size.

The original recipe (for Lemon Pudding Cakes) comes from Fine Cooking magazine. We are making the light version using 3 tablespoons of less fat margarine and a tablespoon of fat free sour cream instead of 1/4 cup of stick butter and we’ve cut the sugar back from a cup to 3/4 cup. Instead of 3 large egg yolks, we are using 2 yolks and 2 tablespoons egg substitute. One percent milk is added instead of whole milk and the final touch is sprinkling some dried cranberries over the top of each cake before they are baked.

Lemon Cranberry Pudding Cakes (with 100 fewer calories, 9 grams less fat and more than 6 grams less saturated fat)
Dried cranberries are used instead of fresh because fresh might introduce too much moisture into the batter.

Original recipe (not including cranberries) contains 289 calories, 14 grams fat, 8 grams saturated fat, and 139 mg cholesterol per serving (if 6 per recipe).

Makes 6 individual cakes

Canola cooking spray
3 large eggs at room temperature, separated (1 yolk discarded)
3/4 cup granulated sugar, divided use
3 tablespoons less fat margarine with 8 grams fat per tablespoon
1 tablespoon fat free sour cream
2 tablespoons egg substitute
1/4 cup unbleached white flour
1/4 teaspoon salt
1 cup 1% low fat milk
1/3 cup lemon juice
2 teaspoons finely grated lemon zest (Optional)
4 tablespoons dried cranberries
Light whipped cream as a garnish (optional)

1. Preheat oven to 350-degrees with the rack in the center of the oven. Coat the inside of 6, 6-ounce ovenproof ramekins or custard cups with canola cooking spray. Arrange the cups in a 9 x 13-inch baking dish.
2. Add 3 egg whites to large mixing bowl and beat with electric mixer (if using standing mixer, use the whisk attachment) on medium speed until the whites are foamy (30-60 seconds). Increase speed to high and beat until whites hold soft peaks (about 1 minute more). With the mixer on medium-low speed, slowly sprinkle in 1/4-cup sugar (take about a minute to do this). Scrape the sides of the bowl before beating on high speed for 30 seconds longer. Spoon egg whites into medium bowl and set aside.
3. Add margarine, sour cream, remaining 1/2 cup sugar, 2 egg yolks, 2 tablespoons egg substitute to the mixing bowl with whisk beater (instead of the paddle) and beat on medium speed until smooth (at least 1 minute). Add 1/4-cup flour, 1/4-teaspoon salt, and 1/2-cup of the milk and beat on low speed to blend into the egg mixture. Beat in remaining milk and lemon juice and beat until smooth.
4. Add a third of the egg whites and lemon zest (if desired) into the egg yolk mixture, folding it in by hand until combined. Continue incorporating the remaining egg whites into the batter.
5. Divide the batter among the prepared cups (the cakes don’t rise so you can fill them to within 1/8-inch of the top). Sprinkle about 2 teaspoons of cranberries over the top of each cup. Press them 1/4-inch down under the top surface. Pour not water from tap into the 9 x 13-inch baking pan so the water reaches halfway up the sides of the custard cups. Bake until the tops of the cakes are light golden. When you touch the top with your finger, they will feel spongy (25 to 30 minutes).
6. With oven mitt or tongs, move the cups to a rack and let cool to room temperature. Serve warm or cover and refrigerate for at least 2 hours to serve chilled. Add a dollop of light whipped cream if desired.

Per serving (including cranberries): 195 calories, 5 g protein, 34 g carbohydrate, 5 g fat, 1.3 g saturated fat, 1.8 g monounsaturated fat, 1.4 g polyunsaturated fat, 72 mg cholesterol, .3 g fiber, 175 mg sodium. Calories from fat: 22 percent. Weight Watchers POINTS = 4
Omega-3 fatty acids = .2 g (depending margarine used)
Omega-6 fatty acids = 1 g (depending on margarine used)

New Bread Machine Recipe—Kalamata Olive Bread

By Elaine Magee, MPH, RD

[Visit www.recipedoctor.com to find out more about Elaine’s newest cookbook, COMFORT FOOD MAKEOVERS, and to join the FREE Recipe Doctor Club!]

Q–Dear Recipe Doctor, I have a bread machine and I’ve noticed that some of your recipes (which all work out so well) call for using a bread machine to make the bread dough. Do you have a recipe for olive bread? I’ve purchased this in the store but I would like to make it at home after you have “doctored” it up.

A—I do definitely use my bread machine to make bread dough which I then shape and let rise a second time before popping in the oven. I almost never actually bake the bread in the bread machine. Just using the dough cycle saves so much time and effort compared to completely from scratch. And most of the things I’m making with my bread machine, like pizza crust or cinnamon rolls, require baking in the oven anyway.

I’ve not made olive bread before but your letter inspired me today! I used a couple tablespoons of olive oil to give the bread dough a nice texture and for the sweetness (which helps feed the yeast activity); I used 1 1/2 tablespoons of honey. Just a teaspoon of salt was used (it helps control the yeast activity), which is less than most bread recipes call for. And to kick up the fiber and whole grain nutrients, whole-wheat flour replaced half of the white flour.

Kalamata Olive Bread (for the bread machine)
This bread works well as an accompaniment to an entrée or as the bread in a sandwich.

Makes 12 servings

1/3 cup + 1/2 cup warm water (95-105-degrees F)
1 1/2 tablespoons honey (dark corn syrup can be substituted)
2 tablespoons olive oil (canola oil can also be used)
1 1/2 cups whole-wheat flour
1 1/4 cups + 2 tablespoons unbleached white flour
1 teaspoon salt
1/4-ounce packet rapid rise or bread machine yeast (about 2 teaspoons)
3/4 cup whole pitted kalamata olives (available in jars), drained
2 tablespoons unbleached white flour

1. Add water, honey, and olive oil to bread machine pan. Then add in the whole-wheat flour and white flour. Drop the salt into one corner of the bread machine pan then make a well in the center of the flour in the pan and pour in the yeast.
2. Click on the “dough cycle” button and press Start. While the dough is mixing, measure out 3/4 cup of the kalamata olives. After about 5 minutes of mixing, drop in the whole olives. The bread machine will incorporate them into the dough and the rest of the dough cycle should take another 1 hour and 35 minutes.
3. When the dough cycle is complete, Cover the outside of the dough with some white flour (about 2 tablespoons), place on a nonstick baking sheet and shape the dough into a French bread shaped loaf about 11-inches long and 4-inches wide. Start preheating the oven to 400-degrees then cover the bread with a towel and place near the preheating oven.
4. When the bread has doubled in size (about 45 minutes), bake in the hot oven for about 35 minutes, until the crust is deep golden brown. Place the bread on a cooling rack for about 10 minutes. Serve the bread warm or cold!

Per serving: 150 calories, 4 g protein, 24 g carbohydrate, 4.5 g fat, .5 g saturated fat, 3.4 g monounsaturated fat, .6 g polyunsaturated fat, 0 mg cholesterol, 2.5 g fiber, 314 mg sodium. Calories from fat: 28 percent.
Omega-3 fatty acids = .1 g Weight Watchers POINTS = 3
Omega-6 fatty acids = .4 g

My New Favorite Pasta Salad!

By Elaine Magee, MPH, RD

[Visit www.recipedoctor.com to find out more about Elaine’s newest cookbook, COMFORT FOOD MAKEOVERS, and to join the FREE Recipe Doctor Club!]

Q–Dear Recipe Doctor, I love having pasta salad in my refrigerator for nights when the family is going in four different directions. Do you have a recipe for a light pasta salad that is a little more gourmet than the usual mayonnaise or Italian dressing pasta salads?

A—Let’s see…light and gourmet…how about a penne pasta salad dressed in a lemon juice and olive oil blend with heads of roasted garlic, fresh parsley and basil, feta cheese, and plenty of toasted pine nuts? I like that this pasta salad is simple to make and yet the flavors come together with such magnificence. In fact, I think it’s my new favorite pasta salad recipe!

Basil Feta Penne Pasta Salad
This is an Elaine original recipe so there isn’t a nutritional comparison to a higher calorie recipe.

Makes 8 cups of pasta salad

5 cups cooked whole grain blend or whole-wheat penne pasta, cooled
1/3 cup finely chopped fresh parsley
1/2 cup finely chopped fresh basil
3.5 ounces reduced fat feta cheese, crumbled
1/2 cup toasted pine nuts*
Cloves (separated from their skin) from one head of roasted garlic**
1 1/2 tablespoons lemon juice
6 teaspoons extra virgin olive oil
Black pepper to taste
Salt to taste (optional)
Garnish: cherry tomato halves (optional)

1. Add pasta, parsley, basil, feta cheese, pine nuts, and cloves of garlic to a large serving bowl and toss to blend.
2. Add lemon juice and olive oil to a small bowl and whisk briskly to create a blended dressing. Immediately drizzle it over the pasta salad in the large bowl and toss to coat the pasta salad well with the dressing.
3. Add pepper and salt to taste if desired. Cover and chill in refrigerator until ready to serve. Garnish each serving with a cherry tomato or two if desired.

* Toast pine nuts by adding them to a medium, nonstick frying pan and cook over medium heat, stirring often, until they are golden in color (about 4 minutes.
** To roast a head of garlic, place garlic head on a small sheet of foil. Cut about 1/4-inch off (the pointed top) of the head. Drizzle about 1/2 teaspoon of olive oil over the top if desired and wrap the foil completely up around the head and twist or fold the foil over so the garlic head is nicely sealed. Bake in 350-degree toaster oven until garlic cloves are tender and starting to brown (about 30-40 minutes).

Per cup of pasta salad: 199 calories, 9 g protein, 26 g carbohydrate, 8 g fat, 2 g saturated fat, 3.5 g monounsaturated fat, 2.5 g polyunsaturated fat, 4 mg cholesterol, 4 g fiber, 180 mg sodium (not including salt to taste). Calories from fat: 30 percent.
Omega 3 fatty acids = .3 g Weight Watchers POINTS = 4
Omega-6 fatty acids = 2 g