Healthy Tortellini Salad
This simple tortellini salad with tender chicken strips and a creamy no mayo Caesar dressing is probably the worlds healthiest tortellini salad recipe. Instead of grilled chicken you can also serve it with vegan chicken chunks or fried tofu. If you want to meal prep this recipe, make sure to store the individual components separately.
Kochutensilien
- non-stick pan
- saucepan
- cheese grater
- salad bowl
Zutaten
Dressing
- 100 g plain yogurt (3.8% fat) (3.5 oz or ~½ cup)
- 40 g low-fat Greek yogurt (1.5 oz or a bit less than ¼ cup)
- 1 teaspoon medium hot mustard
- 1 anchovy ½ teaspoon anchovy paste
- 1 teaspoon Worcestershire sauce
- 1 hard-boiled egg (you only need the yolk)
- 10 g freshly grated parmesan (~ ⅛ cup)
- ½ teaspoon sugar
- salt pepper
Salad Components
- 1 medium sized chicken breast fillet (approx. 200 to 250g or 7 to 9 oz)
- 200 g tortellini (7 oz)
- 150 g cherry tomatoes (5 oz)
- 150 g lettuce leaves e.g. romaine lettuce, baby leaf salad, arugula, … (≈5.3 oz)
- To your liking: more salad ingredients such as tomatoes, bell peppers, cucumber or more
Anleitungen
Dressing
- Peel the egg, cut it in half and scoop out the yolk. In a bowl, add the yolk as well as the remaining ingredients and mix well. Slightly mash the yolk with a fork or the back of a spoon to create a smooth, chunk free dressing.
Chicken and Pasta
- Remove any tendons from your fillet and season both sides with salt and pepper. In a pan, add about ½ to 1 teaspoon of oil and fry the chicken from both sides for about 5 to 7 minutes.
- Meanwhile, bring a pot of water to a boil and then cook the tortellini according to the package instructions. Drain into a colander and let them cool.
Salad
- Wash the lettuce, spin dry if possible or make sure to rinse of all the water.
- In a salad bowl, add the lettuce, dressing and tortellini and mix well. Divide the salad between to plate. Remove the chicken from the pan, cut it into thin slices and serve on top of the salad.
Nährwerte
Calories: 427kcalCarbohydrates: 38.4gProtein: 40.3gFat: 11.9gSaturated Fat: 3.6gCholesterol: 65.4mgSodium: 426.2mgPotassium: 306.8mgFiber: 0.3gSugar: 6.9gVitamin A: 471IUVitamin C: 290mgCalcium: 104.5mgIron: 1.3mg
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