Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.3% of RDA
• Calories: 19.5% of RDA
• Carbs: 20.9% of RDA
• Fat (total lipid): 5.5% of RDA
• Fiber: 10.1% of RDA
• Fructose: 1.3% of RDA
• Protein: 27.1% of RDA
• Sodium: 8.2% of RDA
• Sugar: 13.3% of RDA
• Vitamin A (IU): 2.1% of RDA
• Vitamin B6: 8.2% of RDA
• Vitamin C: 11.9% of RDA
• Iron: 5.1% of RDA
• Magnesium: 22.2% of RDA
• Manganese: 15.1% of RDA
• Niacin: 11.4% of RDA
• Potassium: 14.2% of RDA
• Zinc: 16.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Cook the elbow pasta according to the directions on the packaging.
COOKING THE PRAWNS
2.
Heat 1 tbsp butter in a frying pan. When it starts to sizzle, add the prawns and fry for 1 min until they start to change color.
3.
Add the garlic and sizzle for 1 min more, add the wine, then bring to the boil. Using a slotted spoon, remove the prawns and discard the liquid.
PREPARING THE GREEK YOGURT SAUCE
4.
In a small bowl, add the 1 cup of greek yogurt and lemon juice.
5.
Mix well.
ASSEMBLING THE SALAD
6.
In a large bowl, mix together the drained pasta, greek yogurt sauce, chopped cucumber and dill, and prawns.
7.
Mix well and serve.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free elbow macaroni (dry) for elbow macaroni.
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free elbow macaroni (dry) for elbow macaroni.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 390
Protein 30.5 g
Carbohydrates 57.3 g
Iron 0.96 mg
Fiber 2.83 g
Calcium 43.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
