Skinny Italian Chicken Pasta Salad
User Reviews
5
Skinny Italian Chicken Pasta Salad
Description
The salad starts with cooking rotini pasta until tender and preparing diced chicken breast pan-seared in olive oil with seasoning. A homemade Italian dressing combines olive oil, lemon juice and zest, apple cider vinegar, honey, Italian seasoning, salt, black pepper, and optional cayenne pepper, whisked together to provide a bright, herbaceous flavor.
The chicken is cooked in the dressing briefly to absorb flavor and then combined with the pasta and fresh vegetables including broccoli florets, colorful bell peppers, tomatoes, cucumber, and sliced green onions. Optional fresh herbs such as mint can be added for an extra layer of fragrance.
This salad serves as a light, nutritious meal suitable for lunches or light dinners, and can be stored in an airtight container in the refrigerator for up to five days, making it convenient for meal prep or leftovers.
Ingredients
Italian Dressing
- 2 tablespoons olive oil
- 3 to 4 tablespoons lemon juice
- 3 to 4 tablespoons apple cider vinegar
- 2 to 3 tablespoons honey
- 1 Italian seasoning heaping tablespoon
- 2 teaspoons lemon zest
- 1 teaspoon kosher salt or to taste
- 1 teaspoon black pepper or to taste, freshly ground
- ¼ teaspoon cayenne pepper optional and to taste (does not make it spicy but adds lots of flavor)
Pasta Salad
- 12 ounces rotini pasta bowtie or ziti may be substituted
- 2 tablespoons olive oil
- chicken breast diced into bite-sized pieces and seasoned with salt and pepper, boneless, skinless, about 1 1/4 pounds
- 1 ½ to 2 cups broccoli florets
- 1 bell pepper diced small, yellow or orange
- 1 cup tomatoes halved, (your favorite tomatoes may be substituted, cherry or grape
- 1 cup cucumber diced small
- 2 green onion sliced into thin rounds, or 3 green onions
- fresh herbs mint, etc., finely chopped and to taste, optional, such as basil
Instructions
- To a medium bowl or large measuring cup, add 2 tablespoons olive oil, lemon juice (zest the lemon before juicing it), apple cider vinegar, honey, Italian seasoning, lemon lest, salt, pepper, optional cayenne, and whisk to combine; set sauce aside.
- Cook pasta according to package directions in salted water, drain, place in an extra-large bowl; set aside. While pasta is cooking, also cook the chicken.
- To a large skillet, add 2 tablespoons olive oil, add the chicken, season with salt and pepper, and cook over medium-high heat for about 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces.
- Add the sauce and allow it to bubble at a medium-fast boil for about 1 minute. Stir sauce and flip chicken intermittently throughout.
- Add the chicken and the sauce to the pasta bowl.
- Add the broccoli, bell peppers, tomatoes, cucumber, onions, optional fresh herbs (I had mint on hand and added about 3 tablespoons), and toss very well to combine.
- Taste and check for seasoning balance, making any necessary adjustments (more Italian seasoning, salt, pepper, extra olive oil, extra cayenne, splash of lemon juice, etc.) before serving.
- Salad may be served immediately, or cover and refrigerate until chilled.
Notes
- Store salad in an airtight container and refrigerate for up to 5 days to maintain freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10Serving
Amount Per Serving
Calories 239 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 239kcal | 12% |
| Carbohydrates | 25g | 8% |
| Protein | 22g | 44% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Cholesterol | 50mg | 17% |
| Sodium | 691mg | 29% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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