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Summer pasta salads: One-bowl meal makes dinner fast and healthy

Pasta gets a bad rap because Americans load it up with cream sauce and cheese and meat for a meal loaded with fat and calories.

But toss cold pasta with the likes of fresh greens or fruit or vegetables -- and even some lean meat -- with a splash of vinaigrette and we rightly feel less guilty.

Pasta salads can be substantial enough that you can make a meal out of them; add a crusty roll or the Grilled Parmesan Bread recipe here and you're ready to sit down to a summer meal.

The recipes here incorporate pasta in all shapes with beef, shrimp, feta cheese, spinach and more. About the most work you'll have to do is chop some vegetables and fruit, boil the water and maybe make a dressing.

THAI BEEF PASTA SALAD

1/4 pound fusilli (cork screw) pasta (about 1 1/2 cups)

4 tablespoons reduced-fat mayonnaise

2 tablespoons Thai peanut sauce

1/2 pound deli roast beef, thick sliced (about 1/4-inch), cut into cubes

Salt and freshly ground pepper

4 cups ready-to-eat salad greens

1 red bell pepper, cut into 1-inch pieces (about 1 cup)

1 cup fresh pineapple cubes

2 tablespoons dry roasted peanuts

2 tablespoons chopped cilantro (optional)

Bring a large pot of water to boil over high heat. Cook pasta 10 minutes, or according to package instructions.

Meanwhile, mix mayonnaise and peanut sauce in a medium-size bowl. Drain pasta well and add to the bowl along with the beef; toss well. Taste and season with salt and pepper if needed.

Arrange greens on 2 dinner plates, and spoon on pasta and beef. Top with bell pepper and pineapple cubes. Sprinkle with peanuts and cilantro.

Makes 2 servings, each with 656 calories, 23 grams fat, 99 mg cholesterol, 45 grams protein, 67.5 grams carbohydrates, 8 grams fiber, 602 mg sodium.

-- Linda Gassenheimer, McClatchy Newspapers

Italian Market Pasta Salad

4 ounces packaged large bow tie, or campanelle pasta

6 cups mesclun or other spring greens

1 cup grape tomatoes or cherry tomatoes, halved lengthwise

1/2 cup (2 ounces) crumbled Gorgonzola, blue, or feta cheese

3 tablespoons olive oil

3 tablespoons white wine vinegar or balsamic vinegar

Salt and freshly ground black pepper

1/4 cup pine nuts, toasted

1. Cook pasta according to package directions. Drain, rinse with cold water, and drain again.

2. In a large salad bowl, combine cooked pasta, greens, tomatoes and cheese. Drizzle with olive oil and vinegar, tossing to coat. Season to taste with salt and freshly ground pepper.

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