INGREDIENTS
- 2 cups penne *weighed dry *
- 1.5 cups cooked shredded chicken
- 2 cups fresh broccoli
- 1 cup diced celery
- 1/2 cup diced red onion
- 1/3 cup sliced almonds
- 1/3 cup 0% plain greek yogurt
- 1/3 cup fat free sour cream
- 1/4 cup light mayonnaise
- 2 Tbsp dijon mustard
- 1 Tbsp Italian seasoning
- Dash of salt & pepper
INSTRUCTIONS
- Cook the pasta according to the package, you can also use a rotini or macaroni noodle if you prefer. Drain and rinse under cold water.
- Cut the broccoli, dice the celery and red onion. Add the veggies, shredded chicken and sliced almonds to the cooled pasta.
- In a small bowl mix the yogurt, sour cream, mayonnaise and mustard. Add in the seasoning, salt/pepper and stir well.
- Gently fold the yogurt mixture into the pasta. Chill in the fridge at least 30 minutes before serving. Makes 8- 1 cup servings
NOTES
Points- 2
Nutritional info per serving.. Calories 171…Fat 5.4g…Sat fat 0.7g…Carbs 22.1g…Fiber 2g…Sugar 2.2g…Protein 8.2g
Introduction: Embark on a gastronomic journey with our Chicken & Broccoli Pasta Salad, an exquisite creation that marries the succulence of chicken, the crispness of broccoli, and the comfort of pasta in a harmonious dance of flavors. This sophisticated dish not only delights the palate but also provides a balanced combination of proteins, vegetables, and carbohydrates. Join us as we delve into the art of crafting this culinary masterpiece, complete with meticulous measurements, detailed instructions, and nutritional insights.
Ingredients:
For the Salad:
- 2 cups cooked chicken breast, diced
- 2 cups broccoli florets, blanched
- 2 cups cooked fusilli pasta (whole wheat for added fiber)
- 1 cup cherry tomatoes, halved
- 1/2 cup red bell pepper, finely diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup black olives, sliced
- 1/4 cup feta cheese, crumbled (optional for added richness)
For the Dressing:
- 1/4 cup extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
- 1 teaspoon honey or maple syrup (optional for sweetness)
Instructions:
- Prepare the Ingredients:
- Cook the chicken breasts until fully cooked, then dice them into bite-sized pieces.
- Blanch the broccoli florets in boiling water for 2-3 minutes until they are vibrant green. Immediately transfer them to an ice bath to retain their crispness.
- Cook the fusilli pasta according to package instructions, ensuring it is al dente. Drain and set aside.
- Assemble the Salad:
- In a large mixing bowl, combine the diced chicken, blanched broccoli, cooked fusilli pasta, cherry tomatoes, red bell pepper, red onion, and black olives. Gently toss to evenly distribute the ingredients.
- Prepare the Dressing:
- In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper. Adjust the seasoning to your taste preferences. Add honey or maple syrup if you desire a touch of sweetness.
- Dress the Salad:
- Pour the dressing over the salad and toss gently until every component is coated with the flavorful dressing. The vibrant colors and enticing aroma will tantalize your senses.
- Add Feta Cheese (Optional):
- For an extra layer of richness, sprinkle crumbled feta cheese over the salad. The salty and tangy notes will elevate the dish to a gourmet level.
- Chill and Serve:
- Allow the Chicken & Broccoli Pasta Salad to chill in the refrigerator for at least 30 minutes before serving. This enhances the flavors and allows the ingredients to meld together.
Nutritional Information:
- Serving Size: 1 cup
- Calories: 280
- Total Fat: 12g
- Saturated Fat: 2.5g
- Cholesterol: 45mg
- Sodium: 240mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 4g
- Protein: 20g
Weight W (W/W) Smart Points: 7 per serving
Culinary Insights:
- Blanching Broccoli: Blanching the broccoli ensures a vibrant green color and a tender-crisp texture, adding freshness to the salad.
- Feta Cheese Addition: The crumbled feta cheese provides a creamy and savory element, balancing the flavors of the dish.
- Dressing Consistency: Adjust the dressing ingredients to achieve the desired consistency, ensuring it coats the salad evenly without overwhelming it.
Conclusion: Our Chicken & Broccoli Pasta Salad is a testament to the art of culinary craftsmanship, blending diverse ingredients into a symphony of flavors and textures. At just 7 Smart Points per serving, this dish stands as a nutritious and satisfying choice for those seeking a balanced and delightful meal. Whether enjoyed as a refreshing lunch or a vibrant side dish, this salad is a testament to the joy of creating gourmet experiences in the comfort of your own kitchen. Elevate your dining repertoire with this sophisticated ensemble, celebrating the union of nutrition and indulgence in every delectable bite.
