Description
Mediterranean flavors dance through this Chicken Pasta Salad, blending zesty herbs with protein-packed lean ingredients. Cool, refreshing elements combine perfectly, inviting you to savor each crisp, delightful bite of Mediterranean-inspired cuisine.
Ingredients
Scale
Protein:
- 2 cups cooked chicken breast, shredded or diced
- ½ cup feta cheese, crumbled (or mozzarella pearls)
Vegetables and Pasta:
- 8 ounces (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
- ¼ cup black olives, sliced (optional)
- 2 tablespoons fresh parsley or basil, chopped
Dressing and Seasonings:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (or red wine vinegar)
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried oregano
Instructions
- Fill a generously sized pot with water, season with salt, and bring to a rolling boil over high heat.
- Add pasta to the bubbling water and cook according to the recommended time, ensuring a tender yet firm texture.
- Carefully drain the pasta in a colander, then immediately rinse under cold running water to halt the cooking process and cool the noodles.
- Spread the pasta on a clean kitchen towel or large plate to air dry slightly while preparing the remaining ingredients.
- Dice the cooked chicken into uniform, bite-sized cubes to ensure even distribution throughout the salad.
- Chop fresh vegetables into crisp, colorful pieces, maintaining consistent sizes for an appealing presentation.
- In a spacious mixing bowl, combine the cooled pasta, diced chicken, and chopped vegetables.
- Whisk together the dressing ingredients until smooth and well-incorporated, creating a harmonious blend of flavors.
- Gently fold the dressing into the pasta mixture, ensuring every ingredient is lightly coated and seasoned.
- Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld and intensify.
- Before serving, give the salad a gentle stir and adjust seasoning if needed, garnishing with fresh herbs for an extra burst of flavor.
Notes
- Opt for whole wheat or gluten-free pasta to boost nutritional value and accommodate different dietary needs.
- Quickly cooling pasta under cold water stops the cooking process, preventing mushy texture and maintaining perfect al dente consistency.
- Choose low-sodium chicken broth or homemade stock to control salt intake and enhance natural flavor profile.
- Prepare pasta slightly firmer than usual since it will continue absorbing dressing and become softer over time.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Snacks
- Method: Boiling
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 480
- Sugar: 4 g
- Sodium: 450 mg
- Fat: 22 g
- Saturated Fat: 5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 47 g
- Fiber: 6 g
- Protein: 30 g
- Cholesterol: 75 mg