Soul Food

Chicken and Pasta

with Sage and Tomatoes
4.625
Average: 4.6 (8 votes)
(8 votes)
Chicken and Pasta

Chicken and Pasta - It only takes a few simple ingredients to serve up this delicious pasta dish

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Health Score:
8,9 / 10
Difficulty:
very easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
525
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie525 kcal(25 %)
Protein36 g(37 %)
Fat11 g(9 %)
Carbohydrates68 g(45 %)
Sugar added1 g(4 %)
Roughage17.5 g(58 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.3 mg(27 %)
Niacin19.7 mg(164 %)
Vitamin B₆0.9 mg(64 %)
Folate68 μg(23 %)
Pantothenic acid2 mg(33 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C15 mg(16 %)
Potassium1,022 mg(26 %)
Calcium132 mg(13 %)
Magnesium168 mg(56 %)
Iron6.7 mg(45 %)
Iodine20 μg(10 %)
Zinc4.4 mg(55 %)
Saturated fatty acids1.7 g
Uric acid276 mg
Cholesterol58 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
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
salt
14 ounces short Whole Grain Pasta (such as penne)
12 ounces Chicken breasts
14 ounces Diced tomatoes (canned; drained weight)
peppers
1 teaspoon honey
How healthy are the main ingredients?
carrotoniongarlicolive oilSagesalt
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Pot (with lid), 1 Measuring cups, 1 large Pot, 1 Wooden spoon, 1 Non-stick pan, 1 Slotted spatula, 1 Teaspoon, 1 Sieve, 1 Large knife

Preparation steps

1.
Chicken and Pasta preparation step 1

Rinse carrots and celery root, peel and dice into small cubes.

2.
Chicken and Pasta preparation step 2

Peel onion and garlic. Dice onion into small cubes and chop garlic.

3.
Chicken and Pasta preparation step 3

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.

4.
Chicken and Pasta preparation step 4

Meanwhile, rinse sage, shake dry and pluck leaves. Set some aside and cut the rest into thin strips.

5.
Chicken and Pasta preparation step 5

Bring a large pot of salted water to a boil and cook pasta according to package directions until al dente.

6.
Chicken and Pasta preparation step 6

Rinse chicken breasts and pat dry with paper towels. Cut into 1 cm (approximately 1/2 inch) cubes.

7.
Chicken and Pasta preparation step 7

Add tomatoes to vegetables, bring to a boil and cook uncovered over low heat for 3 minutes.

8.
Chicken and Pasta preparation step 8

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.

9.
Chicken and Pasta preparation step 9

Add chicken breast cubes with pan liquid to the vegetables and boil again briefly. Season with salt, pepper and honey.

10.
Chicken and Pasta preparation step 10

Drain the pasta, rinse with hot water and drain again. Toss with the chicken-vegetable mixture, garnish with sage leaves and serve.