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The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended. |
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High-Performance Pasta Salad
3 to 4 servings
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Kids love pasta. And the carbs give them energy to burn on those cold afternoons at the rink or up on the ski hills. So make High-Performance Pasta Salad in quantity and keep the vinaigrette separately. It stays fresh in the fridge for energy boosts throughout the week.
Pasta Salad
1 package(375 g) rotini noodles
1 cup (250 mL) Canadian Swiss cheese, diced
1/2 cup (125 mL) chopped dried apricots
1/2 cup (125 mL) chopped dates
1/2 cup (125 mL) sliced almonds
1 unpeeled apple, cubed
1/4 cup (50 mL) chopped raw baby spinach
Fresh mint to garnish (optional)
Vinaigrette
1/3 cup (75 mL) orange juice
1/3 cup (75 mL) olive oil
1/4 cup (50 mL) rice vinegar
1 tsp (5 mL) zest of orange
1 tbsp (15 mL) liquid honey |
PreparationVinaigrette
To make the vinaigrette, whisk together in a bowl orange juice, olive oil, rice vinegar, orange zest and honey.
Pasta Salad
In a saucepan, cook pasta according to package directions. Drain and rinse under cold water. Refrigerate for about 10 minutes. Combine pasta, apricots, dates, almonds, apples, spinach and Canadian Swiss cheese.
Add vinaigrette to the pasta salad and mix well. Serve garnished with fresh mint if desired.
Tips:
Try adding grilled almonds for an extra flavour treat. |
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Nutritional InformationPer serving:
Energy: 831 Calories
Protein: 25 g
Carbohydrate: 111 g
Fat: 33 g
Fibre: 8.3 g
Sodium: 74 mg
Here are the key nutrients provided by a serving.
Nutrient % DV*
Calcium: 31 % / 336 mg
Folate: 111 %
Thiamin: 71 %
Vitamin B12: 55 %
Magnesium: 45 % |
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