Ingredients

Scale

12 ounces spiral shaped whole-wheat pasta (about 3/4 pound)

1 cup regular mayonnaise

1 can evaporated skim milk (5 ounces)

1/4 cup dijon mustard

1/2 teaspoon sugar substitute

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

2 cups cooked chicken breast, shredded

1/3 cup red onion, finely chopped

1/2 cup celery, diced

1/2 cup green bell pepper, chopped

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Instructions

1-Boil the pasta: Boil whole-wheat pasta in salted water until firm, then drain and rinse under cold water; drain completely.

2-Make the dressing: In a large bowl, whisk together mayonnaise, evaporated skim milk, dijon mustard, sugar substitute, salt, pepper, and cumin until smooth.

3-Add chicken and vegetables: Add shredded cooked chicken, chopped red onion, diced celery, and green bell pepper to the bowl with the dressing.

4-Combine with pasta: Add the drained pasta to the bowl and mix until everything is evenly coated.

5-Serve: Transfer to serving plates or meal prep containers and serve immediately.

Last Step:

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Notes

💡 This recipe aligns with Phase 2 and Phase 3 of the South Beach Diet when whole grains are reintroduced. For Phase 1, swap the pasta for spiralized zucchini or hearts of palm noodles.
💡 For the best meal prep results, cook your pasta al dente and chill it completely before combining with the dressing. The salad stays fresh in an airtight container in the refrigerator for up to 4 days.
💡 To lighten this dish, replace the mayonnaise with a yogurt-based dressing or reduce the serving size to 1.5 cups for roughly 350 to 400 calories per serving.

Author: Ruby Bennett
Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Lunch, Salad
Method: Stovetop
Cuisine: American
Diet: South Beach Diet

Nutrition

Serving Size: 1/4 of recipe
Calories: 750
Sugar: 7g
Sodium: 717mg
Fat: 31g
Saturated Fat: 5g
Unsaturated Fat: 24g
Trans Fat: 0g
Carbohydrates: 87g
Fiber: 9g
Protein: 36g
Cholesterol: 90mg