Description
A perfect Italian Chicken Pasta Salad relies on a delicate balance of acidity, fat, and starch, offering a vibrant explosion of Mediterranean flavors. This dish combines savory roasted poultry with zesty herbs and crisp vegetables, providing a nutritious, high-protein meal that satisfies the palate while delivering essential macronutrients.
Ingredients
16 oz Rotini or Fusilli
2 lbs Boneless, Skinless Chicken Breast
1 cup Bell Peppers, diced
1 cup Cherry Tomatoes, halved
1 cup Red Onion, diced
8 oz Fresh Mozzarella Pearls
1/3 cup Extra Virgin Olive Oil
1/4 cup Red Wine Vinegar
2 cloves Garlic, minced
1 tbsp Dried Basil
1 tbsp Fresh Oregano
Instructions
- Prepare the Pasta: Bring a large pot of water to a rolling boil, add salt, and cook the pasta for one minute less than package directions indicate
- Sear the Chicken: Season chicken with salt, pepper, and oregano. Heat oil in a skillet over medium-high heat, sear chicken until it reaches 165°F, then let it rest before dicing
- Emulsify the Dressing: Whisk together vinegar, garlic, mustard, and herbs in a bowl. Drizzle in oil while whisking to create a dressing
- Prep the Vegetables: Dice vegetables into uniform sizes for consistent bites
- Combine and Chill: Toss warm pasta with half the dressing, then add chicken, vegetables, and mozzarella, toss with remaining dressing
- Resting Period: Refrigerate for at least two hours to let flavors meld
Notes
Reserve half the dressing to add just before serving to keep the pasta hydrated.
Use an airtight glass container for storage to maintain freshness.
- Prep Time: 20 mins
- Cook Time: 10 mins
- Category: Dinner
- Method: Mixing
- Cuisine: Italian
Nutrition
- Serving Size: 1.5 cups
- Calories: 420 kcal
- Sugar: 3g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 75mg