Sweet Pea Pasta Salad

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We’ve kept the fat down in this tasty ham-pasta salad by mainly using puréed peas for the dressing. Great for a potluck or picnic.

Tags: Intermediate, 20 Mins, Salads, Pasta & Noodles, Pork, Blend, Microwave, President's Choice Blue Menu, Healthy Insider’s Report 2013
Serves: 8
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 15  minutes
Total: 30  minutes

Additional Information


1 pkg (411 g) PC Blue Menu Penne Rigate - Omega 3
1/2 cup (125 mL) diced red onion
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) granulated sugar
1 clove garlic, minced
1 1/2 cups (375 mL) frozen peas
3/4 cup (175 mL) PC Blue Menu Extra Lean Stone Roasted Ham
1/2 cup (125 mL) chopped fresh parsley
3 tbsp (45 mL) extra virgin olive oil
2 tbsp (25 mL) white wine vinegar


  1. In large saucepan of boiling salted water, cook penne, stirring frequently, for 11 to 13 minutes or until tender but firm. Meanwhile, in small bowl, combine red onion, vinegar, salt, sugar and garlic; let stand for 10 minutes to let flavours combine for a quick pickled onion mixture. Drain pasta and transfer to large bowl. Add onion mixture to pasta. Set aside.
  2. In microwave-safe dish, cook peas in 3/4 cup (175 mL) water on HIGH for 2 minutes or until tender. Using slotted spoon, transfer ½ cup (125 mL) of the peas to pasta mixture.
  3. Using an immersion blender or stand blender, purée remaining peas with water. Add pureéd peas, ham, parsley and olive oil to pasta mixture; toss to coat.

Chef's Tips

Chill in refrigerator and serve as a cool, fresh pasta dish.

Nutritional Information

Per serving:
280 calories
fat 7 g (of which 1 g is saturated)
sodium 330 mg
carbohydrate 42 g
fibre 5 g
protein 12 g
High in Fibre
Low in saturated fat
Good Source of Iron
Source of Vitamin C