Mediterranean Chicken And Pasta Salad (Low Gi, Lowf

Name: Mediterranean Chicken And Pasta Salad (Low Gi, Lowfat)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1/4 cup chopped sun-dried tomato (not packed in oil); 1/4 cup water; 4 4 ounces rigatoni pasta or 3 cups rigatoni pasta; 1 1/2 cups diced chicken breasts (roasted or grilled) or 8 ounces diced chicken breasts (roasted or grilled); 1 cup chopped canned artichoke heart (drained); 1/4 cup sliced black olives; 1/4 cup sliced scallion; 5/8 cup low-fat Italian salad dressing (nonfat or lowfat) or 5/8 cup reduced-fat red wine vinaigrette (nonfat or lowfat); 8 cups torn romaine lettuce; 1/4 cup chopped walnuts (optional); 1/4 cup grated parmesan cheese

Servings: persons

1/4 cup chopped sun-dried tomato (not packed in oil)
1/4 cup water
4 4 ounces rigatoni pasta or 3 cups rigatoni pasta
1 1/2 cups diced chicken breasts (roasted or grilled) or 8 ounces diced chicken breasts (roasted or grilled)
1 cup chopped canned artichoke heart (drained)
1/4 cup sliced black olives
1/4 cup sliced scallion
5/8 cup low-fat Italian salad dressing (nonfat or lowfat) or 5/8 cup reduced-fat red wine vinaigrette (nonfat or lowfat)
8 cups torn romaine lettuce
1/4 cup chopped walnuts (optional)
1/4 cup grated parmesan cheese

1
Combine the dried tomatoes and water in a small pot and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 2 minutes or until the tomatoes are soft and the liquid is absorbed. Set aside to cool to room temperature.
2
Cook the pasta al dente according to package directions. Drain, rinse with cool water and drain again.
3
Put the cooked pasta in a medium sized bowl. Add the tomatoes, chicken, artichoke hearts, olive and scallions; toss to mix well. Pour 1/4 cup of the dressing over pasta mixture, and toss to mix well. Cover the pasta mixture and refrigerate for at least 2 hours.
4
When ready to serve, place the romaine in a large bowl and add the pasta mixture, the remaining dressing, and, if desired, the walnuts. Toss to mix well. Sprinkle the Parmesan cheese over the salad and toss again. Serve immediately.

608

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Leave out the nuts to make it nut-free, or swap in seeds for a similar crunch.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 1/4 cup chopped sun-dried tomato (not packed in oil), 1/4 cup water, 4 4 ounces rigatoni pasta or 3 cups rigatoni pasta, 1 1/2 cups diced chicken breasts (roasted or grilled) or 8 ounces diced chicken breasts (roasted or grilled), and more.

Yes, Mediterranean Chicken And Pasta Salad (Low Gi, Lowfat) falls under the Pasta & Noodles category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Mediterranean Chicken And Pasta Salad (Low Gi, Lowfat)

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions