Pasta with Chicken and Asparagus
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
522
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 52.1 μg | (87 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 690 mg | (17 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams green Asparagus
- 300 grams Chicken breasts
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 1 lemon (juice and zest)
- 120 milliliters chicken stock
- 350 grams Fusilli
- 2 sprigs thyme
- 50 grams freshly grated Parmesan
Preparation steps
1.
Rinse asparagus and peel bottom third. Cut asparagus into pieces 3 to 4 cm long (approximately 1 to 1-1/2 inches). Rinse chicken, pat dry and cut into strips. Season chicken with salt and pepper and sear in a hot pan using 1 tablespoon oil until golden brown. Remove chicken from pan and sauté asparagus in remaining oil. Add lemon juice and deglaze pan. Add lemon zest, cover and cook for 8 to 10 minutes until tender.
2.
Cook pasta in salted water until al dente. Drain.
3.
Add chicken to the asparagus and heat for a few minutes over low heat. Season with salt and pepper to taste. Add drained pasta and thyme.
4.
Arrange pasta and chicken on plates and serve sprinkled with Parmesan.
