3 Healthy Ways To Transform Your Pasta Salads

In today's video, I'm going to show you how to make pasta salad without mayonnaise, using fresh and nutritious ingredients.

This healthier twist on a classic dish is super versatile and can be customized with your favorite mix-ins.

Join me as we whip up this easy and delicious pasta salad that's perfect for any occasion.

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HEALTHY PASTA SALAD RECIPE

Ingredients:
2 cups dry pasta (200g)
1 red onion
2 cups broccoli florets (200g)
2 cups pumpkin, chopped (250g)
1/2 cup black olives (90g)
1 tbsp capers
3 boneless, skinless chicken thighs (300g)
1/2 cup feta cheese (80g)
Dressing:
1/3 cup olive oil (80ml)
3 tbsp red wine vinegar
1 tbsp mustard
1 tsp honey
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp dried oregano
1/4 tsp garlic powder

NUTRITIONAL INFO (per serving):
323 calories, fat 17g, carb 27.3g, protein 10.1g

Instructions:

Begin by setting a large pot of water to boil and adding a generous pinch of salt to season the water.

While waiting for the water to boil, prepare the dressing by whisking together all the dressing ingredients in a salad bowl until a smooth emulsion is formed. Thinly slice the onion and add it to the dressing to mellow its flavor.

Cook the pasta in the boiling water for 2 minutes longer than the package instructions suggest, ensuring it is slightly overcooked for a pasta salad.

While the pasta is cooking, lightly cook the broccoli in salted water for 3 minutes and oven-bake the pumpkin for 10 minutes at 400°F (200°C).

Drain the cooked pasta, reserving 1/2 cup of pasta water. While still hot, coat the pasta in the dressing and allow it to cool for 15-20 minutes to absorb the flavors.

Season the chicken thighs with salt, black pepper, and garlic powder. Pan-fry them over medium heat for 3-4 minutes on each side. Let them rest for 5 minutes before slicing them into bite-size pieces.

Combine the cooked pasta with the veggies, sliced chicken, and feta cheese in a large bowl. Stir well with a wooden spoon until all ingredients are evenly distributed.

Cover the bowl with plastic wrap and refrigerate for at least 1 hour or overnight to allow the flavors to meld together.

Just before serving, taste the salad for seasoning and adjust with a pinch of salt, black pepper, or a squeeze of lemon juice if needed.

Enjoy this delicious and nutritious pasta salad!