Description
A high-protein, low-fat American-style salad featuring grilled chicken, whole wheat pasta, crisp vegetables, and a tangy lemon-mustard dressing. Perfect for a flavorful, satisfying meal with 22g protein per serving.
Ingredients
Chicken breast (2 lbs, skinless boneless)
Whole wheat penne (12 oz)
Cucumber (1 large, seedless)
Red bell pepper (1)
Cherry tomatoes (1 pint)
Red onion (½)
Olive oil (2 tbsp)
BBQ seasoning (2 tsp)
Lemon juice (2 tbsp)
Parsley (2 tbsp, chopped)
Instructions
Pat chicken breasts dry with paper towels
Season both sides with BBQ seasoning and 1 tsp olive oil
Grill over medium-high heat 5-6 minutes per side
Let rest 5 minutes before slicing into strips
Boil pasta in salted water per package instructions
Reserve 1 tbsp cooking water before draining
Return pasta to pot and toss with 1 tbsp olive oil
Cut cucumber and peppers into ¼ inch half-moons
Halve cherry tomatoes and slice red onion
Combine cooked pasta, veggies, and dressing (1 tbsp olive oil + 2 tbsp lemon juice + 1 tsp BBQ seasoning)
Toss with cooked chicken
Garnish with parsley and serve
Notes
Use yellow/orange peppers as substitute
Cilantro or dill can replace parsley
Store leftovers in airtight container up to 2 days
Adjust dressing acidity with more lemon juice if needed
- Prep Time: 15
- Cook Time: 35
- Category: Recipes
- Method: Grilling + Boiling
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 4g
- Sodium: 500mg
- Fat: 13g
- Saturated Fat: 2g
- Carbohydrates: 48g
- Fiber: 6g
- Protein: 22g
- Cholesterol: 65mg