Spiral Pasta with Chicken

Name: Spiral Pasta with Chicken
Total time: 55 min
Yield: 4
Ingredients: 4.5 cups green Asparagus (cut about 1); 1 onion (finely diced); 4 Chicken breasts (4 oz. each, cut into pieces); 4 tablespoons olive oil; 2 tablespoons freshly chopped thyme; 1 lemon (zest and juice); 6 cups Fusilli (spiral pasta); 2 cups cooked potatoes waxy (red-skinned), diced

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Difficulty:

easy

Difficulty

Preparation:

35 min.

Preparation

ready in 55 min.

Ready in

Calories:

657

calories

Calories

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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)

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 %)

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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

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Ingredients

for

servings

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

How healthy are the main ingredients?

Asparagus onion Chicken breast olive oil thyme lemon

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Preparation steps

Cook the asparagus in boiling, salted water for around 4-6 minutes until al dente. Refresh in cold water and drain well.

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.

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.