Whole wheat pasta is best cooked al dente. Check package directions for timing, but taste for doneness 1 to 2 minutes before the suggested time.
1/2 of 1 lb (454 g) package whole wheat linguine
3/4 cup (175 mL) low-fat plain yogourt
1/4 cup (50 mL) each fresh dill and parsley or cilantro, chopped
1 tsp (5 mL) finely grated lemon peel
1/2 tsp (2 mL) sea salt
1 garlic clove, minced
1 cup (250 mL) frozen green peas
7.5 oz (213 g) can salmon, drained
Boil pasta until al dente.
Meanwhile in a serving bowl, stir yogourt with herbs, lemon, salt, and garlic.
Before draining noodles, add peas. Boil for 1 minute. Then drain pasta and peas. Add to bowl with yogourt mixture and toss to mix. Crumble salmon over top and serve. Serves 3.
Each serving contains:
369 calories; 25 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 52 g carbohydrates; 7 g fibre; 328 mg sodium
source: "Carb Balancing Act", alive #325, November 2009
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