Chicken Club Salad
This colorful chicken and pasta salad is served over lettuce or spinach to make a tasty lunch or dinner. Pick your favorite veggies to add to this salad.
- Yield
- 4 servings
- Serving size
- 3 cups (383g)
- Rating
- 3.52 of 5 (56 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1 ounces
- Protein Foods: 2 ounces
- Vegetables: 1 3/4 cups
Ingredients
- 1 cup whole wheat pasta, uncooked (macaroni or rotelle)
- 6 cups Romaine lettuce, washed and torn (or spinach)
- 2 cups green peppers, chopped (or a combination of bell peppers, celery, cauliflower florets, cucumber, carrots*)
- 2 cups tomatoes, chopped
- 1 1/2 cups cubed cooked skinless chicken (1/2 pound)
- 1/2 Lite Italian Dressing (about 1/2 of what the recipe makes)
- 1 egg, hard cooked (optional)
- 1/4 cup shredded cheese
Directions
- Wash hands with soap and water.
- Cook pasta according to package directions; drain and cool.
- Place 1 1/2 cups of the Romaine lettuce in each of 4 large bowls or plates.
- Combine chopped vegetables, chicken, and pasta.
- Add dressing; toss lightly to coat.
- Divide evenly among the 4 bowls.
- Top each serving with a few egg slices, if desired, and 1 tablespoon of the shredded cheese.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 303.39 |
| Total Fat | 11.53 g |
| Saturated Fat | 2.83 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 57.51 mg |
| Carbohydrates | 28.45 g |
| Dietary Fiber | 5.59 g |
| Total Sugars | 5.14 g |
| Added Sugars included | 0 g |
| Protein | 23.19 g |
| Calcium | 103 mg |
| Potassium | 699 mg |
| Sodium | 194.17 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 76 mg |
| Phosphorus | 287 mg |
| Selenium | 42 mg |
| Zinc | 2 mg |
| Vitamin A | 265 mcg |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 80 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 85 mcg |
| Folate | 58 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 8 mg |
| Choline | 63 mg |
Notes
*2 cups of green bell peppers were used for cost analysis and nutrition calculations.
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Source
Recipe by: Eat Better. Buy Better: Iowa State University Extension 2009 Calendar — Iowa State University Extension and Montana State University
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/chicken-club-salad. Federal works are public domain in the United States.