Description
This healthy Teriyaki Chicken Pasta Salad is a vibrant, protein-packed meal prep hero, perfect for a nutritious lunch or quick family dinner. It combines tender chicken, perfectly cooked pasta, fresh vegetables, and a savory teriyaki dressing for a delicious and wholesome dish.
Ingredients
Instructions
1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat rotini pasta and cook according to package directions until al dente. This usually takes about 8-10 minutes. The pasta should still have a slight bite to it, as it will absorb more dressing as it sits.
2. Prepare the Broccoli: While the pasta is cooking, you can quickly blanch the finely chopped broccoli florets. Drop them into the boiling pasta water during the last 2-3 minutes of the pasta cooking time. This will make them tender-crisp and vibrant green.
3. Drain and Cool: Drain the pasta and broccoli together in a colander. Rinse them under cold water to stop the cooking process and cool them down quickly. This is crucial for a cold pasta salad, preventing the pasta from becoming mushy and ensuring the vegetables retain their crispness. Let them drain thoroughly.
4. Chop the Vegetables: While the pasta cools, dice your red bell pepper and slice your green onions. If you’re using fresh ginger, grate it now. Ensure all vegetables are uniformly chopped for even distribution of flavor and texture.
5. Assemble the Salad Base: In a large mixing bowl, combine the cooled pasta and broccoli with the shredded or diced cooked chicken, shredded carrots, diced red bell pepper, and sliced green onions.
6. Whisk the Dressing: In a separate small bowl, whisk together the teriyaki sauce, rice vinegar, sesame oil, grated fresh ginger (if using), and black pepper until well combined. Taste and adjust seasoning if needed.
7. Combine and Toss: Pour the prepared dressing over the pasta and chicken mixture in the large bowl. Toss everything gently until all ingredients are evenly coated with the teriyaki dressing.
8. Chill and Garnish: Cover the bowl and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld. Before serving, give it another good toss and sprinkle with sesame seeds for an extra touch of flavor and visual appeal.
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes
- Category: main dish
- Method: no cook
- Cuisine: asian
Nutrition
- Serving Size: 1.5 cups
Keywords: teriyaki, chicken, pasta salad, meal prep, healthy, cold, easy, lunch, dinner, asian inspired
