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Low Fat Dijon Chicken Pasta Salad Recipe
Ingredients
4 cups medium pasta shells
4 cups torn salad greens
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1 cup canned corn, drained
1/2 cup sliced red onion
4 skinless boneless chicken breast halves, 4 ounces each
1/4 cup dijon mustard, divided, plus 2 tablespoons
3/4 cups oat bran
1/4 cup fat-free parmesan cheese, grated
1 teaspoon dried thyme
nonstick cooking spay
1/4 cup frozen apple juice concentrate, thawed
2 tablespoons balsamic vinegar
4 teaspoons grated apple
1/4 cup chopped cilantro
1 teaspoon granulated sugar
1/4 teaspoon cayenne pepper
Method
Prepare pasta according to package directions; drain and rinse under cold water; drain again and set aside.
When pasta is cool, toss with salad greens, bell peppers, corn and onion in large bowl.
Set oven at broil.
Pound chicken between waxed paper until 1/4 inch thick.
Spread 1/4 cup mustard evenly over chicken.
Combine oat bran, Parmesan and thyme.
Lightly coat chicken with oat bran mixture.
Spray bottom of broiling pan with cooking spray.
Place chicken approximately 5 inches below broiler for about 3 minutes on each side, or until meat turns white.
Cut chicken into snips and set snips aside.
In food processor or blender set at high speed, blend apple juice concentrate, vinegar, the remaining 2 tablespoons mustard, apple, cilantro, sugar and cayenne.
Toss pasta salad with dressing; top with chicken strips and serve warm.
Makes 6 servings.
Preparation time: About 25 minutes.
Cooking time: 15 minutes.
Per serving: About 362 cal, 22 g pro, 53 g car, 4 g fat, 10% cal from fat, 45 mg chol, 307 mg sod, 8 g fiber.
