Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Yogurt | 170g plain Greek | 100 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 oz rotini, uncooked
- 8 oz plain low fat yogurt
- 1/3 cup wheat germ
- 3 tbsp white wine vinegar
- 1 tbsp dijon mustard
- 1/8 tsp black pepper
- 1 cup chicken breast, cooked and
- -diced
- 3/4 cup broccoli flowerets, diced
- 1/2 cup tomato, chopped & seeded
- 1/3 cup red onion, chopped
- =
Directions
Cook pasta according to package directions. In medium bowl, combine yogurt, wheat germ, vinegar, mustard and pepper; mix well. Add pasta and remaining ingredients: toss to coat. Serve immediately or chill before serving. Sprinkle with additional wheat germ before serving. ¼ salad: cal: 260; cho: 35mg; car: 34g, pro: 22g; food exchange per serving: 1 lean-meat exchange; + 1 vegetable exchange; + 1 starch exchange