Posted on: Wednesday, June 22, 2005
RECIPE DOCTOR
Trim fat, not flavor, from tortellini salad
By Elaine Magee
Q. Dear Recipe Doctor, I love taking this tortellini salad to potlucks, and I know there is a way to trim it back on calories and fat. Please help! A. I've got to say, I wasn't too thrilled about the sound of this salad, but once I made it I really enjoyed it — and so did everyone else who tried it. To save fat calories, I made the bacon optional and switched to turkey bacon or center-cut bacon. I also used light mayonnaise instead of regular. If you want to trim back the fat even further, you can use 1/4 cup light mayonnaise and 1/4 cup fat-free sour cream (this cuts the fat from mayo by 75 percent). I reduced the sugar in the dressing from 8 tablespoons to 5 and used fewer sunflower seeds and raisins, too (mainly because I thought 3/4 cup seemed like plenty; the recipe calls for 1 cup of each). Even with the light mayo, you cut the fat by half and reduce the calories by 95 per serving.
Original recipe contains: 380 calories, 20 g fat, 4 g saturated fat, and 25 mg cholesterol per serving.
POTLUCK TORTELLINI SALAD
Optional: 6 slices of crisp, cooked turkey bacon, crumbled (center cut bacon can be substituted)
Bring a large pot of lightly salted water to a boil. Cook tortellini in boiling water for 8 to 10 minutes or until al dente. Drain and rinse under cold water.
In a small bowl, mix together light mayonnaise, sugar and vinegar to make the dressing.
In large serving bowl, toss the tortellini, broccoli, raisins, sunflower seeds and red onion together. Pour dressing over the salad and toss to blend well. Sprinkle the crumbled bacon over the top and serve!
Makes 12 servings
• Per serving (without bacon): 285 calories, 10 g protein, 39.5 g carbohydrate, 10 g fat, 2.5 g saturated fat, 2 g monounsaturated fat, 5.4 g polyunsaturated fat, 19 mg cholesterol, 2 g fiber, 238 mg sodium. Calories from fat: 31 percent. Omega-3 fatty acids .4 g. Omega-6 fatty acids 4.8 g. Weight Watchers POINTS 6. • Per serving (with turkey bacon): 308 calories, 11 g protein, 42 g carbohydrate, 12 g fat, 3 g saturated fat, 2.4 g monounsaturated fat, 5.5 g polyunsaturated fat, 23 mg cholesterol, 2 g fiber, 373 mg sodium. Calories from fat: 36 percent. Omega-3 fatty acids .4 g. Omega-6 fatty acids 5 g. Weight Watchers POINTS 7.
Elaine Magee's latest book is "Fry Light, Fry Right." Contact her at doctor@recipedoctor.com. Elaine's new DVD, "The Heartburn-Friendly Kitchen" is available on her Web site. Personal responses can't be provided. This column is distributed by Knight Ridder News Service.
