Pasta Salad with Fresh Spinach, Mozzarella, and Cherry Tomatoes

I love cold pasta salads during the summer but worry about too much added fat and calories in some recipes.  I experimented and came up with this healthy alternative.  This fresh spinach pasta salad is tossed with an olive oil vinaigrette and seasonings including fresh parsley and basil giving it plenty of flavor.  This recipe yields approximately 10 servings and for fewer servings may be halved. Each serving has approximately 330 calories.

Fresh mozzarella has a softer and more moist texture than regular mozzarella.  One ounce of fresh mozzarella contains about 60-70 calories,5 grams of fat, and 5 grams of protein.  I enjoy it as a special treat once in awhile. Expert guidelines recommend that as part of a healthy diet, individuals should consume between 25 to 35 percent of total daily calories from fat from sources such as fishes, nuts, and vegetable oils.  Saturated fats consumed should be less than 7% of an individuals total daily calories consumed.  Fresh mozzarella can be incorporated as part of a well balanced, healthy and nutritious diet.

Pasta Salad with Fresh Spinach, Mozzarella, and Cherry Tomatoes

10 servings at approximately 330 calories/serving.  For fewer portions, this recipe may be halved.

16 ounce package of whole wheat pasta, I used 1 box of Farfalle
10 ounces fresh baby spinach, washed and drained
3 cups cherry tomatoes, washed and sliced in half
1 cup fresh mozzarella balls, sliced in half
1/2 cup fresh italian parsley, chopped
1/2 cup fresh basil, chopped
Freshly grated Parmesan cheese, if desired

Balsamic Vinaigrette Dressing

1/4 cup Balsamic vinegar
1/2 cup extra virgin Olive oil
1 Garlic clove
1/4 teaspoon salt, or to taste
1/4 teaspoon pepper, or to taste
1 teaspoon oregano
1/4 teaspoon red pepper flakes

Cook pasta according to package directions and remove from heat.

Wash cherry tomatoes and slice in half.

Slice fresh mozzarella balls in half.

Chop and mince the fresh parsley and basil.

Cook the pasta according to the package directions and drain.  Rinse with cold water.

Toss and combine with baby spinach, cherry tomatoes, and fresh Italian parsley and basil.  Stir to combine.

Combine Olive oil, Balsamic vinegar, garlic clove, salt, pepper, oregano, and red pepper flakes.  Place dressing ingredients in a screw top jar or cruet and shake to combine.  Adjust seasonings to taste.  Pour over pasta salad.  Toss and stir to combine.

Toss with freshly grated parmesan cheese if desired. Enjoy!

Mediterranean Pasta

I made this pasta salad with whole grain rotelle pasta, cherry tomatoes, and fresh spinach.  It tasted great with some freshly grated parmesan cheese.  I found this recipe on the back of a can of Bush's Dark Red Kidney beans.  It is is served in a light dressing of olive oil and clove garlic.  As pictured one serving of this pasta salad has approximately 250 calories.

Mediterranean Pasta Salad

8 ounces whole wheat pasta
1/4 cup water reserved from cooking the pasta
2 tablespoons olive oil
1 cup chopped onion
2 garlic cloves chopped
1/2 teaspoon crushed red pepper flakes
One 6 oz. bag fresh pre-washed spinach
One 16 oz. can Dark or Light Red kidney beans, washed and drained
1/2 cup cherry tomatoes, cut in half
1 tablespoon fresh parsley chopped
Freshly grated parmesan cheese

Cook pasta according to box directions reserving 1/4 cup water.

Heat olive oil in saute pan and add onion and garlic.

When onion is translucent, add red pepper flakes, fresh spinach, kidney beans, and reserved pasta water.

Simmer over medium heat until spinach is tender.  Cut cherry tomatoes into half slices.

I purchased this handy spice grinder at the supermarket.  It worked great to grind the fresh parsley. 

Next add the cooked pasta, chopped tomatoes, and fresh parsley to the spinach and kidney bean mixture in the saute pan and stir to combine.  Season as needed with salt and pepper.

Sprinkle with some freshly grated parmesan cheese and serve warm.  Yields 6 servings at about 250 calories.