1-First Step: Cook the pastaBoil 3/4 pound (12 ounces) spiral shaped whole-wheat pasta as package directs. Use a large pot with salted water. Takes 8-10 minutes for al dente. Stir often to avoid sticking. Drain in colander. Rinse under cold water right away. This stops cooking and cools for salad. Shake off excess water. Set aside. Cold pasta holds dressing better. For gluten-free, use certified pasta here.

2-Second Step: Make the dressingGrab a large bowl. Add 1 cup mayo. Pour in 1 can (5 ounces) evaporated skim milk. Spoon in 1/4 cup dijon mustard. Add 1/2 teaspoon sugar substitute, 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/4 teaspoon ground cumin. Whisk until smooth. No lumps. Taste and adjust salt if needed. This creamy mix coats pasta well. Dijon gives zing. Cumin adds warmth. For low-cal, use light mayo now. Vegan mayo works too.

3-Third Step: Add proteins and veggiesStir 2 cups cooked chicken shredded into dressing. Toss in 1/3 cup red onion chopped. Add 1/2 cup celery diced. Mix 1/2 cup green pepper chopped. Use shredded rotisserie or canned chicken for ease. Veggies add crunch. Onion brings sharpness. Celery stays crisp. Pepper gives color. Stir to coat everything. Adapt with turkey for variety.

4-Fourth Step: Combine with pastaDump drained pasta into the bowl. Mix well. Dressing clings to spirals. Use a big spoon or spatula. Fold gently to keep shapes. All ingredients blend. Check for even distribution. If dry, add splash of milk.

5-Final Step: ServeServe South Beach Diet chicken pasta salad right away. Chill first for 10 minutes if time allows. Flavors meld. Plate in bowls. Garnish with extra pepper if wanted. Pairs with greens.