Super foods recipe: chicken pasta salad

High in protein and low in cholesterol-raising saturated fat, succulent chicken is a good meat to eat regularly. It contains all the essential amino acids, including tryptophan, which boosts levels of serotonin in the body, helping to combat emotional fatigue. Pairing chicken with lettuce and other vegetables, as in the following recipe, results in a highly nutritious dish.

Another starring vegetable in this recipe is broccoli, which is one of the top-scoring antioxidants. It contains sulfurophane --  a phytochemical known to activate enzymes that may destroy cancer causing chemicals. And it takes only one 75 gram (three ounce) serving of lightly cooked broccoli to provide up to 100 percent of your daily vitamin C requirements.

Preparation: 5 minutes

Cooking: 13 minutes

Serves 4

• 180 g (3/4 c) whole wheat pasta spirals
• 120 g (1/2 c) plain yogurt
• 15 ml (1 tbsp) lemon juice
• 2.5 g (1/2 tsp) Dijon mustard
• Pinch of sugar
• Salt and pepper
• 240 g (1 c) small broccoli florets
• 300 g (2/3 lb) cooked boneless, skinless chicken breasts
• 1 chopped green pepper
• 1 chopped red apple
• 45 g (3 tbsp) golden raisins
• 30 g (2 tbsp) walnut pieces

1. Cook whole wheat pasta spirals in a pan of boiling water for 10 minutes, or according to the package directions.
2. In a small bowl, make the dressing by combining plain yogurt, lemon juice, Dijon mustard, a pinch of sugar, and salt and pepper to taste.
3. Add broccoli florets to the pasta, cook for three minutes then drain and let cool for five minutes. Transfer the pasta and broccoli to a serving bowl, add 60 millilitres (four tablespoons) of the dressing and toss to coat.
4. Cut cooked boneless, skinless chicken breasts into 2.5 centimetre (one inch) chunks and add them to the pasta with chopped green pepper, chopped red apple with the skin left on, golden raisins and walnut pieces. Mix all the salad ingredients together and serve.

Replace the broccoli with green beans — cook them for three minutes, or until tender but firm to the bite. Add sliced almonds instead of walnut pieces for a slightly sweeter, more delicate flavour.

Nutritional information: 363 calories • 6 g fat • 1 g saturated fat • 50 g carbohydrates • 30 g protein • 2 g fibre.

This chicken pasta salad is chock full of nutrients and tasty, too.