Spiral Pasta with Chicken
and Asparagus
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 657 kcal | (31 %) | ||
| Protein | 40.72 g | (42 %) | ||
| Fat | 19.45 g | (17 %) | ||
| Carbohydrates | 82.68 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.48 g | (12 %) |
more nutritional values
| Vitamin A | 44.89 mg | (5,611 %) | ||
| Vitamin D | 0.09 μg | (0 %) | ||
| Vitamin E | 0.75 mg | (6 %) | ||
| Vitamin B₁ | 0.19 mg | (19 %) | ||
| Vitamin B₂ | 0.18 mg | (16 %) | ||
| Niacin | 18.49 mg | (154 %) | ||
| Vitamin B₆ | 0.69 mg | (49 %) | ||
| Folate | 73.39 μg | (24 %) | ||
| Pantothenic acid | 0.96 mg | (16 %) | ||
| Biotin | 1.45 μg | (3 %) | ||
| Vitamin B₁₂ | 0.29 μg | (10 %) | ||
| Vitamin C | 28.29 mg | (30 %) | ||
| Potassium | 1,047.81 mg | (26 %) | ||
| Calcium | 79.15 mg | (8 %) | ||
| Magnesium | 47.33 mg | (16 %) | ||
| Iron | 4.82 mg | (32 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.77 g | |||
| Cholesterol | 73.1 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 ½ cups
- 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
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.
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