EATING HEALTHY: Italian Pasta Salad (and the other sides.)

I had bought myself a Pasta recipe book during one of the MPH Book sale at the Singapore Expo last year.

What a bargain! 11 books in all.

When I saw this book, and had a flip through, I thought the contents were comprehensive and consisted of easy enough, fuss-free recipes for tryout.

Who wouldn’t love pasta?

And what other way to keeping healthy than food with plenty of greens, and very little added condiments to lessen the sodium/sugar intake?

This recipe caught my eye today.

And started it all: Italian Pasta Salad, Pan Fried Chicken with Olive Oil & Thyme, Mashed Sweet Potatoes

 

 

 

 

 

 

 

BOOKS: Everyday Pasta - LOVE FOOD by Parragon Books

 

EATING HEALTHY: Italian Pasta Salad (and the other sides.) From the book, Everyday Pasta - LOVE FOOD by Parragon Books.

I has some leftover over roasted chicken pieces from the supermarket. That didn’t need much seasoning.

But it needed re-heatong before consumption, so I had it pan fried in olive oil. With a sprinkling of Dried Thyme for more flavour.

EATING HEALTHY: Italian Pasta Salad (And other sides.) Side 2: Mashed Sweet Potatoes.

several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling….

The intensity of the sweet potato’s yellow or orange flesh color is directly correlated to its beta-carotene content. Our bodies can typically produce vitamin A from the beta-carotene in orange-fleshed sweet potato; this is why this nutrient is often referred to as “Provitamin A.”

Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry!

– via www.whfoods.com

I also added on an extra side, to make it a proper lunch. Mashed Sweet Potatoes.

I has a mix of Purple and Yellow ones, for added colour :)

Because sweet potatoes are naturally sweet (More so for the Yellow), I simply had it boiled and mashed. No seasoning whatsoever.

several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. – via www.whfoods.com

This is also to balance the or heavier tasting dishes: The Chicken and Pasta salad.

EATING HEALTHY: Italian Pasta Salad (And other sides.)

Ingredients for Italian Pasta Salad (Serves 4)

225g Dried Conchigle (I used mixed coloured spirals, since I had them available in the house)

50g Pine Nuts (I replaced it with Sunflower seeds. A cheaper alternative, also had them readily available in this case)

350g Cherry Tomatoes, Halved/Quartered

1 Red Pepper, Diced

1 Red Onion, Diced

200g Mozzarella di Bufala, Diced (I used regular pizza Mozarella)

12 Black Olives, pitted and sliced

25g Fresh Basil Leaves (I replaced with Dried Oregano and chopped Fresh Parsley)

Fresh Parmesan Shavings, Optional for garnish

Dressing Ingredients

5 Tablespoons Extra Virgin Olive Oil

2 Tablespoon Balsamic Vinegar

1 Tablespoon Basil, Chopped (I omitted this)

Salt and Fresh Ground Pepper

EATING HEALTHY: Italian Pasta Salad (And other sides.)

Method

  • large pan of lightly salted water to the boil. Add the pasta, return to the bill and cook for 8-10minutes until tender bit firm to the bite.
  • Drain, refresh under cold running water, drain again and let cool.

EATING HEALTHY: Italian Pasta Salad (And other sides.)

  • To make the dressing, put all the ingredients in a small bowl and mix well together.
  • Add the  pine nuts, tomatoes, pepper, onion, cheese and olives to the pasta.
  • Sprinkle the basil (I used Dried Oregano leaves and Parsely), then drizzle dressing over.
  • Garnish with shaved Parmesan Cheese (Optional)

EATING HEALTHY: Italian Pasta Salad, Pan Fried Chicken with Olive Oil & Thyme, Mashed Sweet Potatos

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