Ulcerative colitis patients adhering to a Mediterranean diet rich in inflammation-fighting foods may experience fewer flares. This salad is basically the Med diet in a bowl thanks to ingredients like olive oil and olives, which offer antioxidant polyphenols, plus lean protein and veggies. Get the scoop on how we developed our UC Cooking Club recipes!
Total Time30 min
- 1 lb. boneless, skinless chicken breasts
- 1 tsp. kosher salt, divided
- ½ tsp. black pepper
- ½ tsp. paprika
- Cooking spray
- 12 oz. dry fusilli or rotini pasta
- 2 tsp. minced fresh garlic
- 2 tsp. Dijon mustard
- 1 Tbsp. finely chopped fresh oregano
- 2 Tbsp. red wine vinegar
- ¼ cup extra-virgin olive oil
- 4 cups fresh baby spinach
- 1 pint cherry tomatoes, halved
- 1 (14-oz.) can artichoke hearts, drained
- 1 (2.25-oz.) can sliced black olives, drained
- ½ cup crumbled feta cheese (optional)
Per serving: 461 calories; 14g fat; 2g saturated fat; 55mg cholesterol; 913mg sodium; 54g carbohydrate; 5g fiber; 28g protein; 4g sugar; 59mg calcium; 4mg iron; 464mg potassium
Step 1Season chicken evenly with ½ tsp. salt, black pepper, and paprika. Heat a grill pan over medium-high heat. Coat pan and chicken breasts with cooking spray. Add chicken; cook 5 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Slice chicken into bite-size pieces.
Step 2Meanwhile, cook pasta according to package instructions in salted, boiling water until al dente. Drain, and rinse with cold water. Place in a large bowl.
Step 3While pasta cooks, combine garlic, mustard, oregano, red wine vinegar, and remaining ½ tsp. salt in a bowl; stir with a whisk. Gradually stream in olive oil, whisking continuously, until combined.
Step 4Add spinach, tomatoes, artichoke hearts, and black olives in bowl with pasta; toss to combine. Add chicken, feta cheese, and dressing; toss to combine.