Penne Mediterranean Delight Salad Diabetic Friendly
Bright, refreshing, and perfect for a health-conscious lifestyle, the Penne Mediterranean Delight Salad delivers vibrant Mediterranean flavors in a diabetic-friendly twist. This wholesome recipe features whole wheat penne pasta tossed with crisp cucumbers, sweet cherry tomatoes, briny Kalamata olives, reduced-fat feta cheese, and aromatic parsley. The zesty homemade dressing, made with extra virgin olive oil, lemon juice, red wine vinegar, and fragrant garlic and oregano, ties the dish together beautifully. Quick and easy to prepare, with just 25 minutes from start to finish, this hearty pasta salad is an ideal choice for a balanced meal or flavorful side dish. Enjoy guilt-free indulgence that’s low in carbohydrates, packed with fiber, and bursting with fresh taste! Perfect for summer gatherings or a healthy weekday lunch!
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Recipe Information
Ingredients
- 200 grams Whole wheat penne pasta
- 150 grams Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 50 grams Kalamata olives, pitted and sliced
- 50 grams Feta cheese, crumbled (reduced-fat)
- 0.5 small Red onion, thinly sliced
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Extra virgin olive oil
- 1.5 tablespoons Fresh lemon juice
- 1 teaspoon Red wine vinegar
- 1 clove Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
Instructions
Bring a large pot of lightly salted water to a boil. Cook the whole wheat penne pasta according to package instructions, about 8-10 minutes, or until al dente. Drain and rinse under cold water to stop the cooking process, then set aside.
While the pasta is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the parsley.
In a small bowl, prepare the dressing by whisking together the extra virgin olive oil, fresh lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper.
In a large mixing bowl, combine the cooked and cooled pasta, cherry tomatoes, cucumber, Kalamata olives, red onion, parsley, and reduced-fat feta cheese.
Drizzle the dressing over the pasta mixture and gently toss until all the ingredients are well combined and coated with the dressing.
Taste and adjust seasoning if needed. If desired, chill the salad in the refrigerator for 20-30 minutes to allow the flavors to meld together.
Serve the Penne Mediterranean Delight Salad as a light main dish or a side. Enjoy!
Nutrition Facts
Calories |
315 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 566 mg | 25% | |
| Total Carbohydrate | 43.5 g | 16% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 5.5 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 95 mg | 7% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 517 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
