Penne and Chicken Pasta Bowl
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
608
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 608 cal. | (29 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 250.4 μg | (417 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 22.6 mg | (188 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 145 mg | (153 %) | ||
| Potassium | 1,195 mg | (30 %) | ||
| Calcium | 378 mg | (38 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 12.3 g | |||
| Uric acid | 363 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 7 ozs Penne (or rigate)
- 3 Tbsps vegetable oil
- 2 large Chicken breasts (skinned)
- 2 large carrots (sliced)
- 2 Zucchini (sliced)
- 1 Broccoli (broken into florets)
- 5 ozs frozen peas
- ⅔ cup Crème fraiche
- 2 ½ ozs Parmesan (grated)
Preparation steps
1.
Cook the penne in a large pan of salted boiling water until just tender.
2.
Meanwhile, bring another large pan of salted water to the boil and add the carrots. Cook for two minutes then add the courgettes and broccoli, return the water to the boil and cook for 3 minutes. Add the peas, return the water to the boil and cook for 2 more minutes then drain the vegetables well.
3.
While the vegetables are cooking, heat the oil in a frying and gently fry the chicken breasts for about 3 minutes on each side or until cooked through. Remove the pan from the heat and cut the chicken into bite sized chunks.
4.
When the pasta is cooked, drain it well and return it to the pan. Gently mix in the vegetables, chicken and creme fraiche, season with salt and pepper and serve with the parmesan sprinkled over.
