8 ounces tricolored rotini noodles, corkscrew shape (3 cups uncooked)
2 cups cooked, cubed chicken
½ medium cucumber, not peeled, sliced (1 cup)
1 cup sliced celery
½ red onion, sliced thin
½ cup light mayonnaise
¼ cup fat-free sour cream
2 tablespoons fat-free milk
1 teaspoon dried dill weed
1 teaspoon salt (optional)
¼ teaspoon ground black pepper
Cook pasta according to package directions, omitting salt and oil. Drain.
Meanwhile, in a large bowl, combine chicken, cucumber, celery, and onion. Mix in pasta.
In a small bowl, blend mayonnaise, sour cream, milk, and seasonings. Toss dressing with salad mixture.
Variation: Rainbow Vegetable Salad- Omit chicken and reduce the mayonnaise to 1/3 cup. Serve as a side dish.
Makes 8 cups
6 servings
Each Serving
1 ¼ cups
-variation, 1 cup
Carb Servings
2
Exchanges
2 starch
1 vegetable
2 lean meat
-0 if chicken omitted
½ fat
Nutrient Analysis
Calories 297
-variation, 195
Total Fat 8g
-variation, 3g
Saturated Fat 1g
-variation, 0g
Cholesterol 40mg
-variation, 1g
Sodium 220mg
-variation, 131g
Total Carbohydrate 34g
-variation, 33g
Dietary Fiber 3g
Sugars 1g
Protein 21g
-variation, 6g
