Description
Mouthwatering healthy chicken pasta salad combines tender grilled chicken with crisp vegetables and zesty herbs. Mediterranean-inspired ingredients create a light, refreshing meal perfect for summer gatherings and quick weeknight dinners.
Ingredients
Scale
- 2 cups chicken breast, shredded or diced
- 8 oz (225 grams) whole wheat or chickpea pasta (penne, rotini, or bowtie)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red bell pepper, diced
- ½ cup red onion, thinly sliced
- ½ cup feta cheese, crumbled (or mozzarella pearls)
- ¼ cup black olives, sliced (optional)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (or red wine vinegar)
- 2 tablespoons fresh parsley or basil, chopped
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- ½ teaspoon salt
- ½ teaspoon dried oregano
- ¼ teaspoon black pepper
Instructions
- Pasta Preparation: Bring a large pot of salted water to a vigorous boil, then cook pasta until al dente, maintaining a slight firmness. Drain and immediately rinse with cold water to stop cooking and cool noodles quickly.
- Protein and Vegetable Preparation: While pasta cools, cube cooked chicken into uniform pieces and slice vegetables into crisp, consistent chunks to ensure balanced flavor and texture in every bite.
- Dressing Creation: Whisk together dressing ingredients until thoroughly blended, creating a smooth, well-incorporated sauce that will complement the pasta and proteins.
- Salad Assembly: In a spacious mixing bowl, combine cooled pasta, diced chicken, and chopped vegetables. Pour the prepared dressing over the mixture, gently folding to ensure even coating and distribution of flavors.
- Chilling and Flavor Development: Cover the salad and refrigerate for a minimum of 30 minutes, allowing ingredients to marinate and flavors to intensify. Before serving, stir gently and garnish with fresh herbs for an aromatic finishing touch.
Notes
- Optimize Pasta Texture: Cook pasta exactly to al dente stage to prevent mushiness, ensuring a perfect bite and preventing the noodles from becoming soft when mixed with dressing.
- Chill Technique: Allow pasta to cool completely before mixing with other ingredients to prevent wilting of vegetables and maintain crisp, fresh texture of the salad.
- Protein Flexibility: Swap chicken with grilled tofu, chickpeas, or hard-boiled eggs for vegetarian options or to accommodate different dietary preferences without compromising the salad’s core structure.
- Dressing Balance: Dress the salad sparingly to avoid soggy consistency, adding dressing gradually and tossing gently to ensure light, even coating that enhances rather than overwhelms the ingredients.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Snacks
- Method: Boiling
- Cuisine: Italian
Nutrition
- Serving Size: 5
- Calories: 380
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 6 g
- Protein: 30 g
- Cholesterol: 80 mg