Roasted Chicken and Bow Tie Pasta Salad Low Fat
Elevate your meal prep with this Roasted Chicken and Bow Tie Pasta Salad, a low-fat twist on a classic favorite that's perfect for healthy lunches or light dinners. Featuring tender roasted chicken breast seasoned with garlic and black pepper, hearty whole wheat bow tie pasta, and a colorful medley of fresh vegetables like cherry tomatoes, cucumber, and red bell pepper, this dish is as nutritious as it is flavorful. Tossed in a zesty low-fat Italian dressing with a bright splash of lemon juice, this pasta salad strikes the perfect balance between wholesome and delicious. Ready in just 40 minutes, it's ideal for busy weeknights or meal planning, offering a protein-packed, satisfying option for health-conscious eaters. Enjoy it fresh or let the flavors meld in the fridge for an even tastier experience!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 tablespoon Olive oil
- 1 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cups Whole wheat bow tie pasta (farfalle)
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 1 cup Red bell pepper, diced
- 0.25 cup Red onion, finely chopped
- 3 tablespoons Fresh parsley, chopped
- 0.5 cup Low-fat Italian dressing
- 1 tablespoon Lemon juice
Instructions
Preheat your oven to 375°F (190°C).
Rub the chicken breasts with olive oil, then season both sides with garlic powder, salt, and black pepper.
Place the chicken breasts on a baking sheet lined with parchment paper or foil. Roast in the oven for 20-25 minutes, or until the internal temperature reaches 165°F (74°C). Remove from the oven and let rest for 5 minutes before slicing into bite-sized pieces.
While the chicken is roasting, bring a large pot of salted water to a boil. Cook the whole wheat bow tie pasta according to package instructions until al dente. Drain the pasta, rinse under cold water, and set aside.
In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, and chopped parsley.
Add the cooked pasta and roasted chicken to the bowl of vegetables.
Pour the low-fat Italian dressing and lemon juice over the salad. Toss everything together until evenly coated.
Taste and adjust seasoning if needed. You can add a pinch more salt or black pepper if desired.
Serve immediately or refrigerate for at least 30 minutes to let the flavors meld together.
Enjoy your Roasted Chicken and Bow Tie Pasta Salad as a light, nutritious meal!
Nutrition Facts
Calories |
534 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 663 mg | 29% | |
| Total Carbohydrate | 75.8 g | 28% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 8.8 g | ||
| Protein | 39.8 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 62 mg | 5% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 833 mg | 18% | |
*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.
