High-Protein Pasta Salad

Ingredients

• 1 pound Chicken Breast (boneless, skinless; sliced into strips after grilling)
• 8 ounces Whole Wheat Rotini Pasta (cooked al dente, then rinsed with cold water)
• 1 medium Red Bell Pepper (seeded and diced)
• 1 half Cucumber (peeled if desired, diced)
• 1 cup Cherry Tomatoes (halved)
• 0.25 cup Red Onion (finely diced)
• 3 tablespoons Olive Oil (extra‑virgin)
• 2 tablespoons Lemon Juice (freshly squeezed)
• 1 teaspoon Dijon Mustard
• 1 teaspoon Honey
• 0.5 teaspoon Salt
• 0.25 teaspoon Black Pepper (freshly ground)
• 2 tablespoons Fresh Parsley (chopped)

Instructions

1. Season the Chicken

   Pat the chicken breasts dry, then sprinkle both sides with salt and black pepper. Set aside while you prepare the dressing.

   Time: PT5M

2. Prepare the Dressing

   In a small bowl whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until emulsified.

   Time: PT5M

3. Cook the Pasta

   Bring a large pot of salted water to a boil. Add the whole‑wheat rotini and cook 8‑10 minutes until al dente.

   Time: PT10M

   Temperature: boiling

4. Cold‑Rinse the Pasta

   Drain the pasta in a colander and rinse under cold running water for about 2 minutes to stop cooking and cool it down.

   Time: PT2M

5. Grill the Chicken

   Preheat a grill pan or outdoor grill to medium‑high heat. Grill the chicken 7‑10 minutes per side, until grill marks appear and internal temperature reaches 165°F (74°C).

   Time: PT16M

   Temperature: medium-high

6. Rest and Slice the Chicken

   Transfer the grilled chicken to a cutting board, cover loosely with foil, and let rest for 5 minutes. Then slice into bite‑size strips.

   Time: PT5M

7. Dice the Vegetables

   Using the 4‑in‑1 chopper, dice the red bell pepper, cucumber, cherry tomatoes, and red onion into uniform pieces.

   Time: PT5M

8. Combine All Ingredients

   In a large mixing bowl combine the cooled pasta, grilled chicken strips, diced vegetables, chopped parsley, and the prepared dressing. Toss gently until everything is evenly coated.

   Time: PT3M

Nutrition Facts

Calories

450

Protein

35 g

Carbohydrates

45 g

Fat

12 g

Fiber

5 g