Chicken and Grilled Pepper Pasta Salad
Total time: 25 minutes
Grilled chicken and grilled or sautéed vegetables put a new twist on the old 'macaroni' or pasta salads of my childhood. Serve the chicken cut in chunks, mixed with the salad (my choice) or sliced and served on top (mon mari's choice).
Ingredients:
- 2 chicken breasts, boneless, skinless, 300gr, 10.5oz
- Marinade: measurements need not be precise
- 1 tbs Worcestershire sauce
- 3 tbs red wine vinegar
- 3 tbs olive oil
- Salad:
- 1/2 green pepper, 80gr, 2.9oz
- 1/2 red pepper, 80gr, 2.9oz
- 1 onion, 175gr, 6.2oz
- 1 tsp olive oil, 4.5gr, .16oz
- 1 carrot, 60gr, 2.15oz
- 2 ribs celery, 100gr, 3.5oz
- 1/2 cup cherry tomatoes, or one tomato, 90gr, 3.2oz
- 2 tbs fresh, snipped basil
- 2 tbs fresh snipped chives
- 1 cup pasta, penne, fusilli, 90r, 3.2oz
- Creamy Yogurt Dressing
- 1/2 cup plain yogurt, 130gr, 4.6oz
- 1 tbs Dijon-style mustard, 15gr, .59oz
- 1 tbs lemon juice, 15gr, .59oz
- 1 tbs mayonnaise, 14.5gr, .52oz
- 1 tbs good olive oil, 13.5gr, .47oz
Instructions:
- Cook pasta according to package directions. When done, drain, rinse in cold water, drain well and put into large pasta bowl.
- In small bowl whisk together Worcestershire, vinegar and oil.
- Put chicken breasts in glass baking dish and pour marinade over. Let marinate for 10 minutes.
- Cook on barbecue grill for 8 - 12 minutes per side or until done (test - take a peak), basting with any leftover marinade.
- OR sauté in nonstick skillet for 8 - 10 minutes a side until nicely browned and done, basting with marinade.
- When done, remove and slice.
- Slice pepper into long strips, then cut strips in half.
- Slice onion.
- Combine onion and pepper with oil and cook in grill pan on barbecue for 10 minutes, until crisp tender.
- Or sauté briefly over high heat until starting to brown but still crisp. Remove from heat and put into pasta bowl.
- Slice the carrot into paper thin strips using the vegetable peeler (hold onto to carrot and slice one half down to a thin stick. Holding on to the 'stick' slice the other half. Eat the stick).
- Slice celery thinly, at an angle to get pretty slices.
- Cut cherry tomatoes in half or cut large tomato into chunks.
- For salad: Put vegetables and herbs into bowl with pasta.
- Add dressing and mix well.
- Add chicken slices and toss gently to combine.... Or not. Serve.
- Creamy Yogurt Dressing
- Put yogurt, mustard, lemon and mayo into a bowl and whisk together.
- Add the olive oil, 1 tbs at a time, and whisk.
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Nutrition Information |
Nutrition Information Complete Salad with Dressing Recipe serves 2 Entire Recipe / per serving Calories: 1150 / 575 Total Carbohydrates: 110 / 55 Dietary Fiber: 17 / 8.5 Total Fat: 39 / 19.5 Saturated Fat: 7.2 / 3.8 Cholesterol: 194 / 97 Protein: 92 / 46 Calcium: 364 / 182 Sodium: 858 / 429 |
Plain Yogurt used is 80 calories, 6.5 carbs per 125gr
It can very between brands and fat content of milk used.
As this recipe uses a thin marinade, I assume that it will be discarded after use, and only include app. 25% of it in the nutrition analysis..... app 40 calories, 2 grams of fat and 0 carbs
General Technical Details and Disclaimer:
Measurements are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
My information comes from my own digital, computerized scale and the USDA Nutrient Data Library: http://ndb.nal.usda.gov/