Description
Refresh your taste buds with this vibrant Healthy Chicken Pasta Salad! Loaded with tender chicken, creamy avocado, juicy tomatoes, and fresh basil, it’s the perfect combination of flavors for a light yet satisfying meal.
Ingredients
Scale
For the Chicken:
- 2 boneless, skinless chicken breasts (about 1 lb): Lean protein to serve as the base for the pasta salad.
- 2 tablespoons olive oil: For marinating and grilling the chicken.
- 1 teaspoon garlic powder: Adds savory depth to the chicken.
- 1 teaspoon dried oregano: For an herby, Mediterranean touch.
- Salt and pepper: For seasoning the chicken to taste.
- 1 tablespoon lemon juice: Adds a bright, zesty flavor to the chicken marinade.
For the Salad:
- 8 oz whole wheat or gluten-free pasta (rotini, fusilli, or penne work well): Whole wheat pasta provides added fiber, but gluten-free pasta is an option if preferred.
- 1 ripe avocado: The creamy texture of avocado is a key ingredient that adds richness to the salad.
- 1 cup cherry tomatoes (or grape tomatoes): Their sweetness and juiciness add a burst of flavor to the dish.
- ½ cup red onion: Thinly sliced for a touch of sweetness and crunch.
- 1 cup fresh basil: Fresh basil leaves add an aromatic, herbaceous flavor that pairs beautifully with the other ingredients.
- ½ cucumber: Sliced thinly for extra crunch and freshness.
For the Dressing:
- 2 tablespoons olive oil: Provides a rich base for the dressing.
- 2 tablespoons balsamic vinegar: Adds tanginess and a bit of sweetness.
- 1 teaspoon Dijon mustard: For a subtle kick of flavor.
- 1 teaspoon honey: Balances the acidity of the vinegar with a touch of sweetness.
- Salt and pepper: To taste, for seasoning the dressing.
Instructions
First Step: MARINATE AND COOK THE CHICKEN
- Season the Chicken: In a small bowl, combine the olive oil, garlic powder, dried oregano, salt, pepper, and lemon juice. Rub the mixture all over the chicken breasts, ensuring they are well-coated.
- Marinate: Allow the chicken to marinate for at least 10 minutes. If you have more time, marinate for up to 30 minutes to let the flavors soak in.
- Preheat the Grill or Pan: While the chicken is marinating, preheat your grill or a grill pan over medium-high heat. If you’re using a pan, add a small drizzle of olive oil to prevent sticking.
- Cook the Chicken: Once the grill or pan is hot, place the chicken breasts on it and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). You should see clear juices running from the chicken when it’s cooked through.
- Rest the Chicken: Remove the chicken from the grill or pan and allow it to rest for 5 minutes. This helps retain its juices, making it more tender and flavorful.
- Slice the Chicken: After the chicken has rested, slice it into thin strips or bite-sized pieces. Set it aside for later assembly.
Second Step: COOK THE PASTA
- Boil the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat or gluten-free pasta and cook according to the package instructions, typically 8-10 minutes, until the pasta is al dente.
- Drain and Rinse: Once the pasta is cooked, drain it in a colander and rinse with cold water to stop the cooking process. This will also help cool the pasta down for the salad.
- Set Aside: Let the pasta drain completely and set it aside to cool while you prepare the other ingredients.
Third Step: PREPARE THE VEGETABLES
- Dice the Avocado: While the chicken and pasta are being prepared, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Dice the avocado into small cubes and drizzle with a bit of lime or lemon juice to prevent browning.
- Slice the Tomatoes: Slice the cherry tomatoes in half or quarters, depending on your preference. The tomatoes will add a juicy burst of flavor to the salad.
- Prepare the Cucumber and Onion: Thinly slice the cucumber and red onion. The cucumber adds crunch and freshness, while the red onion provides a hint of sweetness and bite.
- Chop the Basil: Roughly chop the fresh basil leaves. You can leave some leaves whole for garnish or chop everything for a more integrated flavor throughout the salad.
Fourth Step: MAKE THE DRESSING
- Combine the Dressing Ingredients: In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper until the dressing is well-combined and emulsified.
- Taste and Adjust: Taste the dressing and adjust the seasoning, adding more salt, pepper, or honey if necessary, depending on your preferences.
Fifth Step: ASSEMBLE THE SALAD
- Combine the Pasta and Chicken: In a large mixing bowl, add the cooled pasta, sliced chicken, diced avocado, halved cherry tomatoes, cucumber slices, red onion, and chopped basil.
- Add the Dressing: Pour the dressing over the salad and gently toss to combine, ensuring that everything is evenly coated with the dressing.
- Garnish and Serve: If desired, garnish the salad with a few more fresh basil leaves or a sprinkle of Parmesan cheese for extra flavor. Serve immediately, or refrigerate for up to 2 hours before serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Calories: 400 kcal
- Fat: 18g
- Carbohydrates: 40g
- Protein: 30g