Pasta and Vegetable Salad with Chicken Breast
Healthy, because
Even smarter
Nutritional values
Basil has anti-inflammatory and digestive properties. Poultry meat such as chicken contains a lot of copper, potassium and zinc in addition to a lot of protein, B vitamins and iron. Without the fat-rich skin, poultry belongs to the lean meat types.
Those who do not get plums can use peaches instead.
(Percentage of daily recommendation)
| Calorie | 717 cal. | (34 %) | ||
| Protein | 68 g | (69 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 85 g | (57 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 77.4 μg | (129 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 38.9 mg | (324 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 221 μg | (74 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 1,741 mg | (44 %) | ||
| Calcium | 181 mg | (18 %) | ||
| Magnesium | 185 mg | (62 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 541 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 4 Chicken breasts (about 120 grams each)
- 500 grams green Asparagus
- salt
- freshly ground peppers
- 2 Tbsps vegetable oil
- 1 Orange (juice)
- 100 milliliters chicken stock
- 2 Tbsps white balsamic vinegar
- 1 tsp liquid honey
- 350 grams Spiral pasta
- 4 Zucchini
- 8 Plum (eg. Japanese plums)
- Basil (for garnish)
Preparation steps
Rinse the chicken breasts and pat dry. Peel bottom third of the asparagus and halve the spears. Season the chicken with salt and pepper and fry until golden brown in 1 tablespoon oil in a hot pan. Remove from the frying pan and sauté the asparagus. Deglaze with the orange juice, chicken stock and balsamic vinegar. Season with salt and pepper, drizzle with honey and place the chicken breasts back in pan. Cover and cook over low heat about 10 minutes.
Cook the pasta in boiling salted water until al dente, rinse and drain well.
Rinse zucchini, trim and cut lengthwise into thick slices. In another hot pan fry zucchini in 1 tablespoon oil until golden brown on each side, about 2 minutes. Season with salt and pepper. Rinse the plums, cut in half, remove the pits and cut into wedges. Add to the zucchini during the last 2 minutes.
Remove the chicken from the pan and cut into slices. Serve pasta with asparagus, zucchini and plums on deep plates with chicken on top. Drizzle sauce over chicken. Serve with basil garnish.
