Description
A refreshing, protein-packed Mediterranean salad featuring whole-grain rotini, grilled chicken, and a zesty Greek yogurt dressing. Perfect for guilt-free summer meals with a balance of flavors and textures.
Ingredients
Rotini pasta (whole grain) 12 oz
Grilled chicken breasts 3 large
Greek yogurt (full or low-fat) 1 cup
Cucumber 1 medium chopped
Red onion 1 small finely sliced
Fresh dill 1/4 cup chopped
Olive oil extra virgin 2 tbsp
Lemon juice 1 tbsp
Garlic 2 cloves minced
Salt to taste
Black pepper to taste
Instructions
Bring 4 quarts of water to a boil in a large pot. Add salt and 12 oz whole-grain rotini pasta, cooking al dente.
Grill 3 large chicken breasts, cool, and dice into bite-sized pieces.
In a bowl, combine Greek yogurt, lemon juice, 2 tbsp olive oil, 2 cloves minced garlic, salt, pepper, and 1 cup chopped dill.
Drain cooked pasta and add to a large mixing bowl. Add cooled chicken, chopped cucumber, and soaked red onion to the pasta.
Pour the yogurt dressing over the salad and toss to coat evenly. Cover and refrigerate for at least 1 hour to let flavors meld.
Notes
Soak red onion slices in water for 10 minutes to reduce sharpness. For vegan option, use plant-based yogurt and substitute chicken with tofu. Refrigerate leftovers for up to 3 days.
Chopping herbs fresh maximizes flavor impact. Adjust lemon juice or salt to taste when serving.
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 5g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 5g
- Carbohydrates: 60g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 100mg