Tuesday, June 18 2013, 11:48 AM MDT
Chicken Rotini Salad with Rosemary
As Aired on May 16, 2013
Recipe Courtesy of the American Heart Association
Serves 4; 1 1/2 cups per serving
The combination of bright green spinach, rich red tomatoes, and shiny black olives makes this salad pop with color as well as taste.
4 ounces dried multigrain rotini
1 1/2 cups cubed cooked skinless chicken breasts, cooked without salt (about 7 1/2 ounces cooked) (see Cook’s Tip at end of recipe)
1 14-ounce can artichoke hearts, rinsed, drained, and coarsely chopped
1 cup grape tomatoes, halved (about 5 ounces)
1 cup fresh baby spinach (about 1 ounce)
1/3 cup finely chopped red onion
1 2.25-ounce can sliced black olives, drained
3 tablespoons red wine vinegar
1 tablespoon olive oil (extra-virgin preferred)
1/2 teaspoon dried rosemary, crushed
1/4 cup crumbled low-fat blue cheese
1.) In a stockpot or large saucepan, prepare the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run under cold water to stop the cooking process and cool the pasta quickly.
2.) Meanwhile, in a large bowl, stir together the remaining ingredients except the blue cheese.
3.) Stir in the pasta. Gently fold in the blue cheese.
Cook’s Tip: It is so convenient to prepare extra chicken breasts to keep in the freezer for those hectic nights, but if you don’t have any available for this dish, discard all the visible fat from 10 ounces of skinless, boneless chicken breasts, then cut the chicken into bite-size pieces. Heat a small skillet over medium-high heat until hot. Remove the skillet from the burner and lightly spray with cooking spray (keeping far from a gas flame). Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring constantly.
NUTRITION ANALYSIS (per serving)
Total Fat 9.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.5 g
Cholesterol 48 mg
Sodium 444 mg
Carbohydrates 29 g
Fiber 5 g
Sugars 3 g
Protein 25 g
Dietary Exchanges: 3 lean meat, 1 1/2 starch, 1 vegetable
This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2008 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.