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.
- 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)
Step 1 Season 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 2 Meanwhile, 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 3 While 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 4 Add spinach, tomatoes, artichoke hearts, and black olives in bowl with pasta; toss to combine. Add chicken, feta cheese, and dressing; toss to combine.
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