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Chicken and Pasta Salad

 
Chicken and Pasta Salad
465

A quick and easy chicken-pasta salad not only tastes delicious, but it also has lots of nutrients that are good for you. Great for a busy week day dinner.

Yield

4

servings

Prep

20

min

Cook

20

min

Ready

40

min

Trans-fat Free
 

Ingredients

8 ounces pasta, rotini
tricolour
4 chicken breasts
halves, skinless, boneless
2 tablespoons soy sauce, tamari
divided
vegetable oil
*
1 medium onions
chopped
1 medium green bell peppers
1 medium sweet red bell peppers
½ bunch broccoli florets
fresh
*
1 teaspoon salt-free seasoning
e.g. Mrs. Dash
*
8 ounces salad dressing, italian, low-fat
low-calorie, store bought or homemade

Directions

  1. Cook pasta according to directions, chill in ice water, drain.

  2. Blanch broccoli in boiling water, chill in ice water, drain.

  3. Use ½ soy sauce to season the chicken, heat oil in no stick Don't overcook!

  4. Slice chicken into 1" strips, turn and cut into ¼ inch pieces, place into bowl with other ingredients except dressing and soy sauce.

  5. Mix remainder of soy sauce into dressing and pour over pasta, toss gently and serve immediately. You might like to leave the pasta, chicken, broccoli un-chilled and serve it semi-warm.

 

* not incl. in nutrient facts

Reviews

over 14 years

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Nutrition Facts

Serving Size 263g (9.3 oz)
Amount per Serving
Calories 29623% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 77mg 26%
Sodium 1339mg 56%
Total Carbohydrate 9g 9%
Dietary Fiber 2g 9%
Sugars g
Protein 62g
Vitamin A 21% Vitamin C 107%
Calcium 4% Iron 14%
* based on a 2,000 calorie diet How is this calculated?

 

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