Pasta Salad with Chicken and Vegetables
Pasta salad with chicken and vegetables - Perfect to go
Healthy, because
Even smarter
Nutritional values
Basil has an anti-inflammatory and digestive effect. Poultry meat such as chicken contains plenty of protein, B vitamins, iron, as well as copper, potassium, and zinc. Without the fatty skin, poultry is one of the lean meats.
If you can't get plums, you can use peaches instead.
(Percentage of daily recommendation)
| Calorie | 495 cal. | (24 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 73.2 μg | (122 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 24.5 mg | (204 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 999 mg | (25 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 357 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 18 ozs chicken breast fillets (4 fillets)
- salt
- peppers
- 18 ozs Asparagus
- 2 Tbsps Canola oil
- 1 Orange (juice)
- 3 ozs Vegetable broth
- 2 Tbsps white balsamic vinegar
- 1 tsp honey
- 20 ozs Whole wheat fusilli
- 18 ozs baby zucchinis
- 14 ozs Plum (about 8 plums)
- ½ bunch Basil
Preparation steps
Rinse chicken fillets, pat dry and season with salt and pepper. Peel lower third of asparagus and cut off woody ends.
Heat 1 tablespoon oil in a frying pan. Fry chicken fillets in it on all sides over medium heat for 4-6 minutes until golden brown. Remove the meat from the pan.
Add the asparagus and sauté over medium heat for 2-3 minutes. Deglaze with orange juice, broth and vinegar, salt, pepper and drizzle with honey. Add meat again and cook covered over low heat for about 10 minutes.
Meanwhile, cook pasta in plenty of salted water according to package directions for about 12 minutes until al dente. Then rinse and drain.
While pasta is cooking, clean zucchini, wash and cut lengthwise into thick slices. Wash plums, cut in half, remove seeds and cut into wedges.
In a frying pan, heat remaining oil. Fry zucchini over medium heat for 2 minutes on each side until golden brown; during the last 2 minutes, add plums to pan and saute. Season with salt and pepper.
Remove chicken fillets from pan and slice.
Mix pasta with asparagus, zucchini and plums, place chicken slices on top and drizzle with remaining sauce. Wash basil, shake dry, pluck leaves and add to salad.
