Chicken and Pasta Salad
553
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.
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
Cook pasta according to directions, chill in ice water, drain.
Blanch broccoli in boiling water, chill in ice water, drain.
Use ½ soy sauce to season the chicken, heat oil in no stick Don't overcook!
Slice chicken into 1" strips, turn and cut into ¼ inch pieces, place into bowl with other ingredients except dressing and soy sauce.
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.
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?
