Pasta salads that fill you up - includes recipes

Sunset, June, 1995

Vinegar and yogurt dressings keep them lean

Old-fashioned macaroni for salad has been replaced by pasta in dozens of shapes, sizes, colors, and flavors. And the newest combinations can be remarkably light, even as main dishes. With mayonnaise out and low-fat dressings in, most of the calories in these pasta salads, even with moderate additions of meat or fish, come from complex carbohydrates. The nutritional analysis completely contradicts the old saw that rich ingredients and good taste are inseparable.

For summer meals, these pasta salads offer two pluses. They're fast. You can boil the pasta and cool it down in minutes, ready to season. Or you can make the salads well ahead and store them in the refrigerator - they are equally fresh tasting the next day. If you can't find pastas like orechiette or orzo, you can always substitute macaroni.

Orechiette Salad with Turkey

1 pound dried orechiette or radiatore (curled) pasta 6 tablespoons seasoned rice vinegar About 1/4 cup regular-strength chicken broth 2 pounds firm-ripe Roma-type tomatoes, cored and chopped 3 tablespoons prepared, drained capers 3/4 pound cooked skinned turkey breast or smoked turkey breast, cut in strips 1/2 cup minced fresh basil leaves Basil sprigs (optional) Salt

Cook pasta in 3 to 4 quarts boiling water until tender to bite, 12 to 14 minutes; drain. Immediately cover with cold water; change water several times until pasta is cool, then drain well. Mix pasta with vinegar and 1/4 cup broth. Mix tomatoes and capers. If making ahead, cover and chill pasta and tomato mixtures separately up to 1 day.

Spoon pasta into a wide bowl. (If made ahead, you may need to stir a few tablespoons more broth into pasta to moisten.) Arrange turkey, tomatoes, and basil on pasta. Mix well and add salt to taste. Garnish with basil sprigs. Makes 7 to 9 servings.

Per serving: 302 cal. (5 percent from fat); 21 g protein; 1.7 g fat (0.3 g sat.); 50 g carbo.; 345 mg sodium; 35 mg chol.

Orzo Salad with Smoked Trout

2 tablespoons pine nuts 1 pound dried orzo or small seashell pasta 1 1/4 cups unflavored nonfat yogurt About 1/4 cup regular-strength chicken broth 2 tablespoons lemon juice 1 tablespoon grated lemon peel 2 to 3 tablespoons minced fresh dill 1/4 to 1/3 pound boned and skinned smoked trout, broken into large flakes Dill sprigs (optional) Salt

Pour nuts into a 6- to 8-inch frying pan. Stir often over medium-high heat until nuts are golden, 4 to 6 minutes. Pour nuts from pan; if making ahead, store airtight up to 3 days.

Cook pasta in 3 to 4 quarts boiling water until tender to bite, about 10 to 12 minutes; drain. Immediately cover with cold water; change water several times until pasta is cool, then drain well. Mix pasta with yogurt, 1/4 cup broth, lemon juice, lemon peel, and minced dill. If making ahead, cover and chill up to I day. (If salad is made ahead, stir in a little more broth to moisten before serving.)

Mound salad on a platter and scatter trout over it. Sprinkle salad with pine nuts and garnish with dill sprigs; add salt to taste. Makes 6 to 8 servings.

Per serving: 260 cal. (8 percent from fat); 13 g protein; 2.3 g fat (0.4 g sat.); 46 g carbo.; 180 mg sodium; 5.4 mg chol.

Curried Couscous Salad

1 1/2 cups regular-strength chicken broth 1 cup couscous Curry dressing (recipe follows) 1 small (about 1/4 lb.) green bell pepper, stemmed, seeded, and finely chopped 1/4 cup chopped dried apricots 6 cups finely shredded romaine lettuce 1 small (about 6 oz.) cucumber, peeled, seeded, and cut into thin silvers 1/3 pound thinly sliced cooked ham, cut into thin silvers Salt and pepper

In a 1 1/2 to 2-quart pan, bring broth to a boil over high heat. Stir couscous into broth, cover, remove from heat, and let stand until liquid is absorbed, about 10 minutes. Stir hot couscous with a fork to fluff, then mix in 3/4 cup curry dressing, bell pepper, and apricots. Use, or cover and chill up to 1 day. Stir with a fork just before serving; you may want to add a little more curry dressing if dry.

Mound shredded lettuce equally on 4 dinner plates. Spoon couscous salad onto lettuce, scatter with cucumber silvers, and top with ham. Accompany with remaining dressing and add salt and pepper to taste. Makes 4 servings.

Per serving: 377 cal. (13 percent from fat); 21 g protein; 5.3 g fat (1.7 g sat.); 62 g carbo.; 854 mg sodium; 23 mg chol.

Curry dressing. Stir together 1 cup unflavored nonfat yogurt, 1/2 cup regular-strength chicken broth, 1/4 cup chopped Major Grey chutney, 1 tablespoon lemon juice, and 1 teaspoon curry powder. If making ahead, cover and chill up to 1 day. Makes about 1 3/4 cups.

Green and White Salad

3/4 pound (about 5 cups) spiral-shape dried pasta 2/3 cup seasoned rice vinegar About 2/3 cup regular-strength chicken broth 2 to 3 teaspoons soy sauce 1 teaspoon Asian sesame oil 1/2 teaspoon crushed dried hot chilies 1/2 teaspoon pepper 1 package (about 1 lb.) soft tofu, drained, cut into 1/2-inch cubes 4 cups bite-size broccoli flowerets 1/2 cup thinly sliced green onions 1/3 cup minced parsley Butter lettuce leaves, rinsed and crisped