Chicken Salad with Bow Ties & Mustard-Sesame Dressing
From EatingWell: March/April 1994
Ginger “juice” and Dijon mustard add a unique intensity to this chicken pasta salad. Make it a meal: Apricot-Almond Clafouti is a delicious finish.
- 1 pound boneless, skinless chicken breasts, trimmed and poached (see Tip)
- 1 4-inch piece fresh ginger, peeled
- 3 tablespoons Dijon mustard
- 2 tablespoons rice-wine vinegar
- 1 tablespoon sesame oil
- 1 1/2 teaspoons sugar
- 1/2 teaspoon reduced-sodium soy sauce
- 8 ounces snow peas, stems and strings removed
- 1 pound whole-wheat bow-tie (farfalle) pasta
- 2 stalks celery, sliced on the bias
- 1 red bell pepper, seeded and cut into 1/4-inch-by-3-inch strips
- 2 scallions, green part only, thinly sliced on the diagonal
- Salt & freshly ground pepper, to taste
- 1 tablespoon sesame seeds, toasted (see Tip)
- Thinly slice chicken and chill.
- Finely grate ginger into a fine sieve placed over a small bowl. Firmly press out all the liquid with the back of a spoon. (You should have about 1 1/2 tablespoons liquid.) Add mustard, vinegar, sesame oil, sugar and soy sauce to the ginger juice and whisk until creamy; set aside.
- Bring 4 quarts salted water to a boil. Blanch snow peas in boiling water for 1 minute. Remove them with a slotted spoon and transfer to a colander. Rinse under cold running water and set aside. Return the water to a boil, add pasta and cook until just tender, about 8 to 10 minutes or according to package directions. Drain and rinse with cold water; set aside.
- Combine celery, bell pepper, scallions and the reserved chicken, snow peas and pasta in a large bowl. Add dressing and toss to coat. Taste and adjust seasonings with salt and pepper. Transfer to a serving platter and garnish with sesame seeds. Serve immediately.
Tips & Notes
- Tips: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
- To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Per serving: 296 calories; 4 g fat (1 g sat, 1 g mono); 31 mg cholesterol; 47 g carbohydrates; 1 g added sugars; 19 g protein; 6 g fiber; 218 mg sodium; 225 mg potassium.
Nutrition Bonus: Vitamin C (57% daily value), Selenium (15% dv).
Carbohydrate Servings: 3
Exchanges: 2 1/2 starch, 1/2 vegetable, 1 1/2 very lean meat, 1/2 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Entertaining, casual
- Ease of Preparation
- Total Time
- 45 minutes or less
- 8 or more
- Main Ingredient
- March/April 1994