Directions:
- Bring 3 qts water to boil.
- While bringing water to a boil, set frozen broccoli pkg in microwave to defrost for approximately 6-7 minutes.
- Open, drain, and rinse canned 3 bean salad in colander.
- When water is boiling, add pasta> Boil pasta for 8-9 minutes to al dente.
- As noodles are cooking, prepare the broccoli> Cut stems away from broccoli flowerettes> Cut flowerettes into bite-sized pieces> Use the stem portion as well if you prefer.
- Place broccoli pieces and rinsed/drained bean salad in mixing bowl.
- Once noodles are cooked, remove and strain in colander while running cold water over noodles to stop cooking, and cool down the pasta> With a sharp knife or kitchen scissors cut up pasta slightly (if using long noodles).
- Once cooled and drained place pasta in mixing bowl with bean salad and broccoli.
- In measuring cup pour dressing (s) of choice to 1/2 cup measure> Blend if using multiple dressings>*I use a combination of Newmans Light Balsamic Vineagrette and Kraft Fat Free Caeser Italian.
- Pour dressing over salad and add fresh cracked pepper and salt to your liking>*i use about 1 1/2 tbs of salt to cut the sweetness of the bean salad.
- Mix gently and well> Nice if chilled, but if time does not allow, it can be eaten immediately.
- Some add-in ideas: diced cucumber, tomato, black olives, onion, chicken/ham, sunflower seeds.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 78.26 Kcal (328 kJ) | ||
| Calories from fat | 50.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.66g | 9% | |
|---|---|---|---|
| Cholesterol | 0.05mg | 0% | |
| Sodium | 343.74mg | 14% | |
| Potassium | 37.68mg | 1% | |
| Total Carbs | 6.05g | 2% | |
| Sugars | 1.77g | 7% | |
| Dietary Fiber | 0.43g | 2% | |
| Protein | 0.85g | 2% | |
| Vitamin C | 3.2mg | 5% | |
| Iron | 0.2mg | 1% | |
| Calcium | 5.9mg | 1% | |
| Amount Per 100 g | |||
| Calories | 230.74 Kcal (966 kJ) | ||
| Calories from fat | 150.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.7g | 9% | |
|---|---|---|---|
| Cholesterol | 0.14mg | 0% | |
| Sodium | 1013.48mg | 14% | |
| Potassium | 111.1mg | 1% | |
| Total Carbs | 17.85g | 2% | |
| Sugars | 5.21g | 7% | |
| Dietary Fiber | 1.26g | 2% | |
| Protein | 2.52g | 2% | |
| Vitamin C | 9.5mg | 5% | |
| Iron | 0.7mg | 1% | |
| Calcium | 17.4mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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