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Lightened Up Macaroni Salad

Nutrition Fact: Macaroni salad is a staple side dish for any summer cookout or picnic, but can often be loaded with calories and fat.  Make this lightened up version at your next get together this summer to celebrate National Macaroni Day (July 7th)!  It utilizes plain, non-fat Greek yogurt to reduce the amount of mayonnaise, which reduces fat while adding protein to your dish. Furthermore, this macaroni salad is a great way to sneak in vegetables for those picky eaters in your family.

Makes 12 servings, about 1 cup each

Ingredients 3 cups whole-wheat elbow noodles (14- to 16-ounce package) 3/4 cup low-fat mayonnaise 3/4 cup plain, non-fat Greek yogurt 2 teaspoons sugar 1 teaspoon salt 3/4 teaspoon celery seed Freshly ground pepper to taste 3 stalks celery, finely chopped 3 carrots, shredded 1 small Vidalia or other sweet onion, finely chopped 1 cup baby spinach, chopped 3/4 cup frozen (thawed) edamame 1/3 cup shredded mild Cheddar cheese

Directions:

  1. Cook noodles in a large pot of boiling water until tender, 8 to 10 minutes or according to package directions. Drain. Transfer to a large bowl to cool for at least 15 minutes.
  2. Combine mayonnaise, sour cream, sugar, salt, celery seed and pepper in a small bowl.
  3. When the noodles have cooled, add celery, carrots, onion, spinach, edamame and the mayonnaise mixture; stir well to combine.
  4. Cover and refrigerate until cold, at least 2 hours. Taste and adjust seasoning with salt and pepper, if desired. Sprinkle with cheese just before serving.

Nutrition Information per 1 cup serving:  Calories: 185cal, Fat: 5g, Protein: 8g, Carbohydrates 31g, Sugar: 3g, Fiber: 1g, Sodium: 372mg

Adapted from:  http://www.eatingwell.com/recipes/macaroni_salad.html  

Categories: Education,  Healthy Living
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