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Quick High Protein Pasta Salad with Chicken

Quick High Protein Pasta Salad with Chicken for Busy Nights

A quick and satisfying high-protein pasta salad with chicken, perfect for busy nights.
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Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: American
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 lb Chicken Cut into 1-inch chunks
  • 1.5 tsp Salt Essential for seasoning
  • 1.5 tsp Pepper Adds depth and heat
  • Avocado Oil For searing chicken; olive oil can be used as a substitute
For the Dressing
  • 2/3 cup Lemon Juice Fresh is best
  • 6 cloves Garlic Minced
  • 1 cup Olive Oil High-quality for better taste
  • 1 handful Fresh Parsley Finely chopped, dried as last resort
  • 2 tbsp Fresh Dill Chopped; basil or cilantro as substitutes
For the Salad Base
  • 1 box Rotini Pasta Whole wheat or gluten-free options work well
  • 8 oz Cheddar Cheese Diced into ½ inch cubes, or substitute mozzarella
  • 14.5 oz Marinated Artichoke Hearts Can swap with olives or pickles
  • 1 Cucumber Quartered and sliced; zucchini as substitute
  • 10 oz Cherry Tomatoes Halved

Equipment

  • Skillet
  • Baking dish
  • Pot
  • Blender or Food Processor
  • mixing bowl

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C) and prep your ingredients.
  2. In a skillet, heat avocado oil, season chicken, and sear for 2-3 minutes on each side.
  3. Bake the seared chicken for 20-25 minutes until internal temperature reaches 165°F (74°C), then let rest for 10 minutes.
  4. Cook the rotini pasta in salted boiling water until al dente (8-10 minutes), then drain.
  5. Blend garlic, parsley, lemon juice, salt, pepper, and olive oil for the dressing.
  6. In a large bowl, combine cooled pasta, chicken, cucumber, tomatoes, artichokes, cheese, and dill.
  7. Toss the salad with dressing until well coated.
  8. Serve immediately or chill in the refrigerator for enhanced flavor.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 40gProtein: 30gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 11gCholesterol: 90mgSodium: 600mgPotassium: 700mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 250mgIron: 2mg

Notes

Allow the pasta to cool before mixing with the dressing to avoid mushiness. Drain artichokes well and let salad chill in the fridge for better flavor.

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