By Mayo Clinic Staff

Dietitian's tip:

This salad is best if you make it ahead of time and chill it well. If you can't make it early, place the salad in the freezer and stir every 10 minutes until chilled.

Number of servings

Serves 2
  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Weight management
  5. Low-fat

Ingredients

  1. 2 cups uncooked bow tie pasta, also called farfalle
  2. 4 fresh asparagus stalks, cut into 1/2-inch pieces
  3. 1/4 cup reduced-sodium or light vinaigrette salad dressing
  4. 1 1/2 teaspoons fresh dill
  5. 1/2 pound cooked shrimp
  6. 8 cherry tomatoes, halved
  7. 4 scallions or green onions, diced
  8. 4 cups watercress or another type of salad greens

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender — also called al dente — 10 to 12 minutes or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In a small saucepan, cover the asparagus with water. Bring to a boil and cook only until tender-crisp, about 3 to 5 minutes. Drain and rinse under cold water. In a small bowl, add the salad dressing and dill. Whisk to mix evenly.

In a large bowl, add the pasta, asparagus, shrimp, tomatoes and scallions. Add the salad dressing mixture and toss to coat evenly. Cover and refrigerate until thoroughly chilled, about 1 hour.

To serve, divide the watercress among the plates. Top with dilled salad and serve.

Nutritional analysis per serving

Serving size: 2 1/2 cups

  • Total fat 4 g
  • Calories 330
  • Protein 34 g
  • Cholesterol 239 mg
  • Total carbohydrate 39 g
  • Dietary fiber 3.5 g
  • Monounsaturated fat 0.5
  • Saturated fat 1 g
  • Trans fat Trace
  • Sodium 1231 mg
  • Added sugars 0 g
  • Total sugars 6 g
  • Polyunsaturated fat 1 g
  • Potassium 750 mg
  • Calcium 227 mg
  • Magnesium 91 mg
  • Vitamin D 4.5 IU
  • Iron 3 g
June 13, 2025