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
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Ease of Preparation
- Total Time
- 45 minutes or less
- 8 or more
- Main Ingredient
- Entertaining, casual
- March/April 1994