Use tzatziki dressing, garden cucumbers for summer pasta salad recipe

Darlene Zimmerman, Henry Ford Well being System
Revealed 6:00 a.m. ET Aug. 15, 2020


Immediately’s recipe mashup takes a fairly conventional tzatziki sauce and makes use of it as a dressing for a refreshing, summer season pasta salad.

Tzatziki (pronounced tsah-tsee-kee) is a creamy, white sauce typically served as a dip, unfold, condiment or just eaten alone.

Historically made with Greek yogurt, diced cucumbers, lemon juice, garlic, salt, pepper, and a wide range of herbs akin to dill weed, parsley or mint, Tzatziki is often paired with an array of Mediterranean dishes. Souvlaki (shish kebab), gyros, dolmades (stuffed grape leaves), roast lamb, pork or beef, seafood, rice dishes and grilled greens get a taste enhance with the addition of tzatziki sauce.

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We used cucumbers two other ways in right this moment’s recipe — grated within the dressing and diced within the salad. The grated cucumber, squeezed of extra moisture, infuses a contemporary, refined cucumber taste into the dressing itself, and the diced cucumber within the salad supplies a pleasant crunch. 

Cucumbers are the right snack for these watching their waistline, with one cup sliced offering a mere 14 energy. Their skins are a surprisingly good supply of lutein, a useful phytonutrient which will maintain our eyes wholesome. So, go away the peel on for right this moment’s recipe.

A seedless cucumber, often known as an English or hothouse cucumber, labored nicely on this pasta salad. Search for cucumbers which can be very agency and rounded on the ends. The pores and skin needs to be deep, wealthy inexperienced in shade, not pale or yellow.

In the event you’re trying to make this salad right into a meal, add some protein. Diced hen breast, canned mild tuna, or chickpeas (garbanzo beans) can be an incredible add-in.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Coronary heart & Vascular Institute. For questions on right this moment’s recipe, name 313-972-1920.

Tzatziki Pasta Salad

Serves:  9 (¾ cup per serving) / Prep time: 20 minutes  / Complete time: 30 minutes

1 entire English (seedless) cucumber, divided

½ cup low-fat plain Greek yogurt

¼ cup reduced-fat bitter cream

1 tablespoon olive oil

1 tablespoon contemporary lemon juice

1 clove garlic, peeled, minced

1 tablespoon minced contemporary dill weed

½ teaspoon salt

¼ teaspoon black pepper

6 ounces dry entire wheat elbow macaroni

1 cup diced pink bell pepper

⅓ cup diced pink onion

¼ cup crumbled feta cheese

¼ cup entire, pitted kalamata olives, diced

Reduce a 3-inch piece of cucumber (about Three ounces), with pores and skin and grate utilizing a field grater. Squeeze extra moisture from grated cucumber and place in a bowl with yogurt, bitter cream, oil, lemon juice, garlic, dill, salt and black pepper. Stir to mix and refrigerate whereas getting ready different substances.

In a big saucepan of unsalted boiling water, prepare dinner macaroni in line with bundle instructions. Drain pasta and rinse below chilly water; drain nicely and switch to a big bowl. Add 1 cup diced cucumber from remaining cucumber, pink pepper and onion to pasta. Reserve any leftover cucumber. 

Pour dressing over pasta combination, stirring gently to coat. Prime with feta cheese and diced olives, evenly toss and serve.

Created by Darlene Zimmerman, MS, RD, for Coronary heart Good®. 

126 energy (13% from fats), four grams fats (1 gram sat. fats, zero grams trans fats), 18 grams carbohydrates, 5 grams protein, 175 mg sodium, 6 mg ldl cholesterol, 51 mg calcium, 2 grams fiber. Meals exchanges: 1 starch, 1 fats.

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