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Cold Sesame Noodle Salad with Chicken

Serves 4 (one-quarter of the batch)

35 min prep/cook; plus cooling and chilling (total not specified)

Ingredient allergen flags: Sesame; Soy; Wheat

Check actual labels and cross-contact. Allergen guidance and swaps

Cool noodles and crunchy vegetables carry a creamy sesame dressing.

AI-generated illustration of Cold Sesame Noodle Salad with Chicken, showing the base recipe

Ingredients

  • 10 oz (280 g) dry plain wheat spaghetti
  • 1 lb (450 g) raw chicken breast, cut into strips
  • 2 large carrots (160 g total), grated
  • 3 cups (200 g) thinly sliced cabbage
  • 1/4 cup (64 g) plain tahini
  • 2 Tbsp (32 g) soy sauce
  • 3 Tbsp (45 g) lemon juice
  • 1/4 cup (60 g) water
  • 1 clove (3 g) garlic, minced

Method

  1. Cook spaghetti according to the package, rinse under cold running water and drain.
  2. In a separate covered pan, poach chicken in water until the thickest strips reach 165°F, about 10-15 minutes. Drain and spread in a shallow container; refrigerate promptly to cool.
  3. Whisk tahini, soy sauce, lemon, measured water and garlic. Toss with noodles, carrot and cabbage; refrigerate in shallow containers. Add the chicken once chilled. Taste first; soy sauce is salty. Season with salt and pepper to taste. Then divide into four portions and keep cold.

Allergy / dietary substitutions

Sesame: use tolerated sunflower-seed butter; it introduces sunflower, and product labels may identify other allergens. Wheat: use labeled wheat-free noodles and wheat-free tamari (soy remains). Soy: use tolerated coconut aminos instead of soy sauce (adds coconut); check every product for soy and wheat.

Training-day additions

Add extra noodles (adds wheat with the base pasta) and fruit (no tracked allergens added).

Store / pack

Refrigerate promptly in shallow containers; use within 3 days of cooking the chicken. Assembly does not restart that clock. Pack cold at 40°F or below with two ice sources; see Keep good food safe.

Approximate nutrition / serving

530 kcal · Protein 39 g · Carbohydrate 64 g · Fat 13 g

Approximate per serving of the base recipe; add-ons and swaps are excluded. See How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Check the product label for your allergens and shared-equipment information.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 10 oz (280 g) dry plain wheat spaghetti — USDA SR Legacy FDC 169736; 280 edible g
  • 1 lb (450 g) raw chicken breast, cut into strips — USDA SR Legacy FDC 171077; 450 edible g
  • 2 large carrots (160 g total), grated — USDA SR Legacy FDC 170393; 160 edible g
  • 3 cups (200 g) thinly sliced cabbage — USDA SR Legacy FDC 169975; 200 edible g
  • 1/4 cup (64 g) plain tahini — USDA SR Legacy FDC 170189; 64 edible g
  • 2 Tbsp (32 g) soy sauce — USDA SR Legacy FDC 172473; 32 edible g
  • 3 Tbsp (45 g) lemon juice — USDA SR Legacy FDC 167747; 45 edible g
  • 1/4 cup (60 g) water — USDA SR Legacy FDC 173647; 60 edible g
  • 1 clove (3 g) garlic, minced — USDA SR Legacy FDC 171325; 3 edible g
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