Spiral Pasta with Chicken

and Asparagus
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Spiral Pasta with Chicken
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Health Score:
6,6 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
657
calories
Calories

Healthy, because

Even smarter

Nutritional values

Asparagus is an excellent source of a range of nutrients, including folate, fiber and vitamins C, E, A and K.

To lighten the dish slightly, substitute chopped cherry tomatoes for the potatoes. This will also add valuable nutrients including the antioxidant lycopene.

1 serving contains
(Percentage of daily recommendation)
Calorie657 kcal(31 %)
Protein40.72 g(42 %)
Fat19.45 g(17 %)
Carbohydrates82.68 g(55 %)
Sugar added0 g(0 %)
Roughage3.48 g(12 %)
Vitamin A44.89 mg(5,611 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.75 mg(6 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.18 mg(16 %)
Niacin18.49 mg(154 %)
Vitamin B₆0.69 mg(49 %)
Folate73.39 μg(24 %)
Pantothenic acid0.96 mg(16 %)
Biotin1.45 μg(3 %)
Vitamin B₁₂0.29 μg(10 %)
Vitamin C28.29 mg(30 %)
Potassium1,047.81 mg(26 %)
Calcium79.15 mg(8 %)
Magnesium47.33 mg(16 %)
Iron4.82 mg(32 %)
Iodine0.75 μg(0 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.77 g
Cholesterol73.1 mg
Author of this recipe:
How healthy are the main ingredients?
AsparagusonionChicken breastolive oilthymelemon

Ingredients

for
4
Ingredients
4 ½ cups
green Asparagus (cut about 1)
1
onion (finely diced)
4
Chicken breasts (4 oz. each, cut into pieces)
4 tablespoons
2 tablespoons
freshly chopped thyme
1
lemon (zest and juice)
6 cups
Fusilli (spiral pasta)
2 cups
cooked potatoes waxy (red-skinned), diced

Preparation steps

1.
Cook the asparagus in boiling, salted water for around 4-6 minutes until al dente. Refresh in cold water and drain well.
2.
Sauté the onion in 2 tbsp of hot oil until it turns translucent. Add the chicken and the asparagus and fry together for 4-5 minutes until lightly golden brown. Add the thyme and the lemon zest. Season with lemon juice, salt and ground black pepper and allow to cool.
3.
Boil the pasta in salted water until al dente. Refresh with cold water and drain thoroughly. Mix the potatoes and pasta with the remaining salad ingredients, add the remaining oil, check the seasoning and serve.