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Chicken Club Salad

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Chicken Club Salad
En Español

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  • Makes: 4 servings

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.

Ingredients

  • 1 cup pasta (uncooked whole wheat, small, such as macaroni or rotelle)
  • 6 cups romaine lettuce (well washed and torn, or spinach)
  • 2 cups vegetables (fresh, green pepper, celery, cauliflower florets, cucumber, carrots chopped)
  • 2 cups tomatoes (chopped)
  • 1 1/2 cups cubed cooked skinless chicken (1/2 pound skinless, boneless chicken)
  • 1/2 cup Italian dressing (lowfat)
  • 1 egg (hard cooked, optional)
  • 1/4 cup cheese (shredded, or cheese crumbles)

Directions

1. Wash hands.

2. Cook pasta according to package directions; drain and cool.

3. Place 1½ cups of the romaine in each of 4 large bowls or plates.

4. Combine chopped vegetables, chicken and pasta.

5. Add dressing; toss lightly to coat. Divide evenly among the 4 bowls.

6. Top each serving with a few egg slices, if desired, and 1 Tablespoon of the shredded cheese.

Source: Iowa State University Extension,
Recipe is Courtesy of the Iowa State University Extension 2009 Calendar, Montana State University Eat Better. Buy Better. recipes

Nutrition Information

Serving Size: 3 cups (383g)
Nutrients Amount
Total Calories 268
Total Fat 11 g
Saturated Fat 3 g
Cholesterol 70 mg
Sodium 853 mg
Carbohydrates 28 g
Dietary Fiber 6 g
Total Sugars 8 g
Added Sugars included 3 g
Protein 14 g
Vitamin D 0 mcg
Calcium 127 mg
Iron 2 mg
Potassium 750 mg
N/A - data is not available
Nutrients Amount
Total Calories 268
Total Fat 11 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 1 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 8 mg
Cholesterol 70 mg
Carbohydrates 28 g
Dietary Fiber 6 g
Total Sugars 8 g
Added Sugars included 3 g
Protein 14 g
Minerals
Calcium 127 mg
Potassium 750 mg
Sodium 853 mg
Copper 245 mcg
Iron 2 mg
Magnesium 49 mg
Phosphorus 200 mg
Selenium 21 mcg
Zinc 1 mg
Vitamins
Vitamin A 731 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 22 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 135 mcg
Folate 142 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 83 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/2 cups
Grains
1/2 ounces
Protein Foods
3/4 ounces
Dairy
1/6 cups

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