Chicken and Basil Penne Bowl
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(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
751
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 751 cal. | (36 %) | ||
| Protein | 66 g | (67 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 37.3 μg | (62 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 37.5 mg | (313 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,109 mg | (28 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 474 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 14 ozs dried Penne
- 4 boneless, skinless Chicken breasts
- salt
- 2 Tbsps olive oil
- 2 Zucchini (sliced)
- 4 ozs button Mushrooms (sliced)
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- ½ cup chicken stock
- 8 ozs Spinach
- freshly ground Black pepper
- ¼ cup Pesto
- ¼ cup cream (18% fat)
Preparation steps
1.
Bring a large pan of salted water to a boil. Add the pasta and cook until 'al dente'.
2.
Season the chicken breasts with salt. Heat the oil in a frying pan and quickly brown the chicken breasts on both sides. Remove from the pan and quickly cook the courgettes and mushrooms until lightly browned then remove from the pan and set aside.
3.
Add the onion to the pan and cook, stirring for 2-3 minutes. Add the garlic and cook for 1 minute. Add the stock and bring to a boil. Boil vigorously until the liquid is reduced by half.
4.
Cut the chicken into pieces and add to the pan with the spinach. Cook, stirring, for 2-3 minutes, until the spinach is wilted and the chicken is cooked through.
5.
Remove the pan from the heat and season to taste with pepper. Stir in the courgettes, mushrooms and pesto, followed by the cream until blended.
6.
Drain the pasta and put into a large bowl. Add the contents of the pan to the pasta and mix well. Serve immediately.
