In using whole wheat pasta cooked "al dente" in this recipe for Pasta and Artichoke Salad
, you will considerably reduce the glycemic index of your meal. You are also sure not to be hungry again any time soon!
How to make Pasta and Artichoke Salad:
Cook the pasta al dente (that means just a few minutes until the pasta is firm but not hard **). Drain them, then rinse them in cold water and place in the fridge to chill. Meanwhile dry cook the pine nuts in a non-stick pan until they are gently golden.
Wash the lemons, remove the zest (see hot tips below) and squeeze the juice. If you have used a citrus stripper or a knife, cut the zests into fine strips and blanche for one minute in boiling water. Drain and keep in the fridge.
If you buy your artichoke hearts in tins, the weight required is the 'product' weight after all liquids have been drained off. Cut the hearts into quarters and place (cut side down) on kitchen paper, then give them several minutes to drain.
Roughly chop any larger salad leaves. Wash and chop the coriander. Peel and chop the onions. Cut the feta into cubes about ½" (1cm).
In a large salad bowl, place the pasta, the artichokes, the feta, the onions and the coriander. Pour the olive oil and lemon juice over, season with salt and freshly ground pepper to taste then mix well.
Place the salad leaves on plates (or bowls) and spoon the mixture on top. Decorate with citron zest and pine nuts.
** The usual method of determining if pasta has been cooked "al dente" is taking out one noodle with a fork and trying it. Another less known method is to throw a noodle at a wall. If it sticks, it is ready!
A citrus zester usually has several cutting holes which cut threadlike strips of peel. The new Microplane zesters, which shave the fruit, are becoming very popular.
A citrus stripper has a notched, stainless-steel edge. It cuts 1/4-inch-wide strips of peel.
Press firmly as you draw the zester or stripper down along the skin of the fruit. Use short strokes for small pieces or draw it all around the fruit to make long strands.
Be sure not to cut into the white pith, which is very bitter.
If you're using both the zest and juice of a fruit in a recipe, zest before juicing