Chicken and Pasta
The lean chicken meat is not a burden, its B vitamins replenish our stores, the trace elements zinc and iron strengthen the immune system and fitness. The high niacin content is particularly noteworthy: just one portion covers over 100 percent of the daily requirement of this B vitamin, which is important for energy and blood circulation and for the skin.
You can also go for turkey breast, which has similar nutritional values to chicken fillet, but is usually offered at a lower price.
(Percentage of daily recommendation)
|Calorie||525 kcal||(25 %)|
|Protein||36 g||(37 %)|
|Fat||11 g||(9 %)|
|Carbohydrates||68 g||(45 %)|
|Sugar added||1 g||(4 %)|
|Roughage||17.5 g||(58 %)|
|Vitamin A||1.3 mg||(163 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.6 mg||(22 %)|
|Vitamin B₁||0.8 mg||(80 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||19.7 mg||(164 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||68 μg||(23 %)|
|Pantothenic acid||2 mg||(33 %)|
|Biotin||8.9 μg||(20 %)|
|Vitamin B₁₂||0.3 μg||(10 %)|
|Vitamin C||15 mg||(16 %)|
|Potassium||1,022 mg||(26 %)|
|Calcium||132 mg||(13 %)|
|Magnesium||168 mg||(56 %)|
|Iron||6.7 mg||(45 %)|
|Iodine||20 μg||(10 %)|
|Zinc||4.4 mg||(55 %)|
|Saturated fatty acids||1.7 g|
|Uric acid||276 mg|
- 4 carrots (100 grams each)
- 1 piece Celery root (about 200 grams)
- 1 large onion (about 70 grams)
- 1 garlic
- 3 tablespoons olive oil
- ¾ cup Vegetable broth
- 2 sprigs Sage
- 14 ounces short Whole Grain Pasta (such as penne)
- 12 ounces Chicken breasts
- 14 ounces Diced tomatoes (canned; drained weight)
- 1 teaspoon honey
Rinse carrots and celery root, peel and dice into small cubes.
Peel onion and garlic. Dice onion into small cubes and chop garlic.
In a pot, heat 2 tablespoons of olive oil. Add carrots, celery root, onion and garlic and sauté until soft. Add vegetable broth, bring to a boil, cover and simmer for about 15 minutes over low heat.
Meanwhile, rinse sage, shake dry and pluck leaves. Set some aside and cut the rest into thin strips.
Bring a large pot of salted water to a boil and cook pasta according to package directions until al dente.
Rinse chicken breasts and pat dry with paper towels. Cut into 1 cm (approximately 1/2 inch) cubes.
Add tomatoes to vegetables, bring to a boil and cook uncovered over low heat for 3 minutes.
Heat the remaining olive oil in a non-stick pan. Add diced chicken and brown on all sides. Season with salt and pepper. Stir in sage strips and remove the pan from the heat.
Add chicken breast cubes with pan liquid to the vegetables and boil again briefly. Season with salt, pepper and honey.
Drain the pasta, rinse with hot water and drain again. Toss with the chicken-vegetable mixture, garnish with sage leaves and serve.