Department of Health & Human Services
Premiers Active April

Recipe of the week: Rainbow pasta

Full of colour, texture and flavour – every mouthful of this recipe is a winner. You can experiment with other herbs and dressing combinations to suit your tastes.

The leftovers are great for a work or school lunch too. Just remember to keep it in the fridge or pack an ice block in the lunchbox to keep cool.

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients Rainbow Pasta_crop

  • 300 g green beans, ends trimmed, cut into 3cm pieces
  • 200 g spiral or bowtie pasta (3 cups cooked)
  • 420 g can reduced-salt corn kernels, drained
  • 420 g can no-added-salt four bean mix, drained
  • 250 g punnet cherry tomatoes, halved
  • 1 medium red capsicum, seeded and cut into 2-3cm pieces
  • 1/2 red onion, peeled and finely chopped
  • 1/2 cup fat-free semi-sundried tomatoes, drained and chopped
  • 1/2 cup flat leaf parsley, finely chopped
  • 1/2 cup basil leaves, shredded

For the dressing:

  • 1 1/2 tbs Dijon mustard
  • 1/2 tbs honey
  • 1/2 tbs white vinegar
  • 1/2 tbs water

Cooking method

  1. Bring a medium-sized saucepan of water to the boil. Add beans and simmer for 2 minutes until they are bright green. Remove beans with a slotted spoon and refresh under cold water. Alternatively cook beans in the microwave on HIGH (100%) for 2 minutes with a tablespoon of water in a microwave-safe bowl.
  2. Add pasta to the boiling water and cook according to packet directions until just tender.
  3. Drain well and add to a large serving bowl with drained beans and remaining salad ingredients.
  4. In a small jug, mix together dressing ingredients then pour over salad. Toss until well combined.
  5. Serve immediately or enjoy cold the next day.

Variations

  • Replace tinned corn with kernels removed from 1 fresh cob which has been steamed or microwaved on HIGH (100% power) for 3 minutes.
  • Add a small chopped avocado just before serving.

Nutrition information

per serve per 100g
Energy 1370 kJ 327 kJ
Protein 14.5 g 3.5 g
Fat, total 2 g 0.5 g
— saturated 0.3 g 0.1 g
Carbohydrate 56 g 13.4 g
— sugars 13.1 g 3.1 g
Sodium 438.7 mg 105 mg
Fibre 12.3 g 3 g

 

Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:20 pm

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