Chicken Pasta Salad with Corn, Black Beans and Lime
By Joe
Source: America's Test Kitchen.
A hearty picnic pasta salad with griddled chicken, sweetcorn, black beans and peppers in a tangy horseradish, lime and cider-vinegar mayonnaise.
Always check the labels of the products you use.
Method
- 1
Griddle the chicken. Rub the chicken with oil, salt and pepper and cook on a hot griddle 5-6 min a side until it reads 74 °C. Rest 5 min, then shred.
- 2
Cook pasta and corn. Boil the pasta in the salted water; add the frozen corn for the last minute. Drain, rinse cold and shake dry.
- 3
Whisk the dressing. Whisk the mayonnaise, vinegar, horseradish, lime juice and pepper until smooth.
- 4
Toss. Toss the pasta and corn with the chicken, beans, peppers, onion, jalapeño and coriander, then fold in the dressing. Chill 20 min before serving.
Storage
Keeps covered in the fridge for up to 2 days; loosen with a splash of water or oil and check the seasoning before serving. Not suitable for freezing. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
26.6 g protein for 511 kcal = 5.2 g per 100 kcal, so protein gives about 21% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
- Total fat: 29.2 % of energy (limit ≤ 30%)
- Saturated fat: 4.9 % of energy (limit < 10%)
- Free sugars: 0.2 % of energy (limit < 10%)
- Salt: 0.83 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 5.3 g fibre / 91 g veg (limit ≥ 6.4 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our rule based on the WHO healthy diet guidance. Not endorsed by WHO.
EU nutrition claims
- Low sugars: 3 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 174 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.2 g per serving
0.4 % of the 50 g daily maximum · 0.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- griddle pan or barbecue
- instant-read thermometer
- large pot (at least 5 litres)
- colander
- large mixing bowl
- whisk
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 511 kcal |
| Protein | 26.6 g |
| Carbohydrate | 63.1 g |
| of which sugars | 5.3 g |
| of which free sugars | 0.2 g |
| Fat | 16.6 g |
| of which saturates | 2.8 g |
| Fibre | 5.3 g |
| Salt | 0.83 g |
Protein per 100 kcal
5.2 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
