Spiral Pasta with Chicken
and Asparagus
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
1659
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 | 1,659 cal. | (79 %) | ||
| Protein | 99 g | (101 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 272 g | (181 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 23.5 g | (78 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 112.4 μg | (187 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 50 mg | (417 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 435 μg | (145 %) | ||
| Pantothenic acid | 4.8 mg | (80 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 2,131 mg | (53 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 324 mg | (108 %) | ||
| Iron | 10.7 mg | (71 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 9.1 mg | (114 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 655 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
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.
