Chicken and Basil Penne Bowl

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Chicken and Basil Penne Bowl
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
751
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie751 cal.(36 %)
Protein66 g(67 %)
Fat20 g(17 %)
Carbohydrates74 g(49 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E3.1 mg(26 %)
Vitamin K37.3 μg(62 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin37.5 mg(313 %)
Vitamin B₆1.5 mg(107 %)
Folate76 μg(25 %)
Pantothenic acid2.5 mg(42 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C27 mg(28 %)
Potassium1,109 mg(28 %)
Calcium148 mg(15 %)
Magnesium148 mg(49 %)
Iron5.9 mg(39 %)
Iodine10 μg(5 %)
Zinc4.5 mg(56 %)
Saturated fatty acids5.3 g
Uric acid474 mg
Cholesterol143 mg
Complete sugar5 g

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)
How healthy are the main ingredients?
Mushroomolive oilSpinachgarlic cloveChicken breastsalt

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.