Sesame-Soy Chicken Pasta Salad
Sesame-Soy Chicken Pasta Salad balances tender rotelle and juicy chicken with crisp-tender vegetables for a satisfying bite in every forkful. Lightly stir-fried carrots, mushrooms, broccoli, and cauliflower soak up nutty sesame oil and savory soy sauce, making it flavorful whether served warm for dinner or chilled for a picnic or potluck.
- Prep15 mins
- Cook30 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Sesame-Soy Chicken Pasta Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 70
- Metabolic
- 38
- Digestive
- 32
- Inflammatory
- 57
- Performance
- 49
- General Wellness
- 1
Bring a large pot of lightly salted water to a boil. Add the pasta and cook for 8 to 10 minutes, or until slightly firm; drain. Transfer to a large bowl with the chicken.
- 2
In a large skillet or wok, heat 1 tablespoon oil. Cook the carrots with 1/4 teaspoon salt until tender-crisp, 3 to 5 minutes. Remove the carrots and place them in the bowl with the chicken and pasta.
- 3
Add 2 tablespoons oil to the wok and cook the mushrooms with 1/4 teaspoon salt until tender, about 5 minutes. Remove the mushrooms and place them in the bowl.
- 4
Add 2 more tablespoons oil to the wok and stir-fry the broccoli, cauliflower, and onion until coated with oil.
- 5
Add 1/2 teaspoon salt and 1/4 cup water, cover, and cook for 5 to 10 minutes, stirring occasionally, until tender-crisp. Remove the vegetables with a slotted spoon and toss with the pasta and chicken.
- 6
Mix in the green onions, soy sauce, and sesame oil, adjusting the soy and sesame to taste. Serve warm or cold.
- Calories 538.96 kcal High 27%
- Protein 50.53 g Good Source 101%
- Carbohydrate 38.2 g 14%
- Total Fat 21.57 g High 28%
- Saturated Fat 2.59 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 117.27 mg High 39%
- Sodium 628.11 mg High 27%
- Dietary Fiber 4.89 g Moderate 17%
- Total Sugars 5.52 g --
- Added Sugars 0.42 g Low Source 1%
- Calcium 52.03 mg Low Source 4%
- Iron 4.01 mg Good Source 22%
- Potassium 377.73 mg Low Source 8%
- Vitamin A 0.88 mcg Low Source 0%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.08 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Wheat 🌾
- Gluten
- Sesame
About This Recipe
Sesame Soy Chicken Pasta Salad is made with 12 ingredients and serves 6. It takes about 45 mins and is rated medium. Key ingredients include Broccoli Florets, Cauliflower Florets, Chicken Breast, and Green Onion. Each serving provides about 538.96 kcal, and is a good source of protein.
Recipe Questions
- What is Sesame-Soy Chicken Pasta Salad made of?
- The main ingredients are Broccoli Florets, Cauliflower Florets, Chicken Breast, Green Onion, Mushrooms. The full list of 12 is above.
- How long does it take to make Sesame-Soy Chicken Pasta Salad?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 538.96 kcal. The full nutrition breakdown is above.
- Is Sesame-Soy Chicken Pasta Salad easy to make?
- This recipe is rated medium, with 12 ingredients and 6 steps.
- Is Sesame-Soy Chicken Pasta Salad healthy?
- Sesame-Soy Chicken Pasta Salad has an easyChef Pro health score of 51/100. Per serving, it provides 538.96 calories and 50.53 g of protein, or 101% of the Daily Value. It is a good source of iron. Worth noting per serving: sodium at 628.11 mg (27% of the Daily Value) and saturated fat at 2.59 g (13% of the Daily Value). It contains Soy, Wheat, Gluten and Sesame, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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