Low Sodium Pasta Salad with Chicken and Vegetables
Savor the vibrant flavors of this Low Sodium Pasta Salad with Chicken and Vegetables—a wholesome and heart-healthy dish perfect for any occasion. Made with tender, seasoned chicken breast, whole wheat pasta, and a medley of fresh vegetables like cherry tomatoes, cucumber, and red bell pepper, this recipe boasts both nutrition and deliciousness. A light, tangy dressing featuring unsalted chicken broth, red wine vinegar, Dijon mustard, and garlic ties everything together, making it a guilt-free delight. Ideal for picnics, meal prep, or light lunches, this salad is packed with protein, fiber, and bold flavors without overloading on sodium. Ready in just 40 minutes and best served chilled, it's the ultimate refreshing dish to keep in your healthy-eating rotation!
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Recipe Information
Ingredients
- 8 ounces Whole wheat pasta
- 1 pound Chicken breast, boneless and skinless
- 2 tablespoons Olive oil
- 1.5 cups Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 1 Red bell pepper, chopped
- 0.5 Red onion, thinly sliced
- 0.5 cup Fresh basil leaves, chopped
- 0.5 cup Unsalted chicken broth
- 2 tablespoons Red wine vinegar
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Black pepper, freshly ground
- 1 clove Garlic, minced
Instructions
Bring a large pot of water to boil. Add the whole wheat pasta and cook according to package instructions until al dente. Drain and rinse with cold water to stop the cooking process. Set aside.
While the pasta is cooking, season the chicken breast with black pepper on both sides.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breast and cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Transfer the chicken to a plate and let it rest for 5 minutes before slicing it into bite-sized pieces.
In a small bowl, whisk together the unsalted chicken broth, red wine vinegar, remaining tablespoon of olive oil, Dijon mustard, minced garlic, and a pinch of black pepper to create the dressing.
In a large salad bowl, combine the cooked pasta, sliced chicken, cherry tomatoes, cucumber, red bell pepper, red onion, and chopped basil.
Pour the dressing over the pasta salad and toss gently to combine, ensuring all ingredients are well coated.
Cover the bowl and refrigerate the pasta salad for at least 30 minutes before serving to allow the flavors to meld together.
Before serving, toss the salad again and garnish with additional fresh basil if desired.
Nutrition Facts
Calories |
1466 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.2 g | 62% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 508 mg | 22% | |
| Total Carbohydrate | 92.4 g | 34% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 18.8 g | ||
| Protein | 161.2 g | 322% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 300 mg | 23% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 3055 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
