Light Chicken And Pasta Salad
A light, refreshing chicken and pasta salad bursting with citrus flavors and fresh herbs. The creamy orange dressing complements tender pasta, cooked chicken, and ripe tomatoes, making it perfect for a quick lunch or outdoor gathering for those seeking a flavorful, healthy dish.
Ingredients
Instructions
- In a blender, puree the low fat cottage cheese, fresh orange juice, white wine vinegar, basil, salt, and pepper until smooth.
- Stir in grated orange zest into the blended mixture.
- Pour the dressing over the cooked and drained bow tie pasta, and stir to combine.
- Add cooked and drained chicken breast, diced tomato, and chopped parsley to the pasta mixture.
- Refrigerate for at least 1 hour before serving to allow flavors to meld.
Tips & Substitutions
For a creamier dressing, consider adding a bit of Greek yogurt to the cottage cheese. Fresh herbs like dill or cilantro can also enhance the flavor profile. If you want a zesty kick, try substituting lime juice for the orange juice. You can replace bow tie pasta with whole wheat or gluten-free options for a healthier twist.
Serving Suggestions
This light chicken and pasta salad is perfect for a summer picnic or as a quick lunch. Serve it alongside a fresh green salad or whole grain bread for a complete meal. It pairs beautifully with Lemon Bean Soup for a refreshing, light dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To refresh the salad before serving, you can add a splash of orange juice or a drizzle of olive oil. Avoid reheating as this dish is best served cold.
Nutrition & Diet Analysis (per serving)
Each serving of Light Chicken And Pasta Salad contains roughly 43 calories, with 4g protein, 4g carbohydrates, and 1g fat. Note that it is relatively high in sodium, at 1852mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of pasta?
Absolutely! Feel free to swap bow tie pasta for any pasta shape you prefer, such as fusilli or penne. Just ensure to cook it al dente for the best texture in your salad.
Is this salad suitable for meal prep?
Yes, this salad is excellent for meal prep! Just keep the dressing separate until you're ready to eat to maintain the texture of the pasta and chicken. Mix it right before serving for optimal freshness.
What can I add for extra crunch?
For added crunch, consider mixing in diced bell peppers, cucumbers, or even toasted nuts like almonds or walnuts. These ingredients not only enhance the texture but also add vibrant colors to your salad.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).