Asparagus and Chicken Carbonara

Health score
22%
Asparagus and Chicken Carbonara
45 min.
5
399kcal

Suggestions


Indulge in a delightful culinary experience with our Asparagus and Chicken Carbonara, a dish that perfectly marries the rich flavors of creamy carbonara with the freshness of vibrant asparagus. This recipe is not only a feast for the senses but also a wholesome meal that can be enjoyed for lunch or dinner. With a preparation time of just 45 minutes, it’s an ideal choice for busy weeknights or a cozy weekend gathering.

Imagine tender pasta enveloped in a luscious sauce made from egg substitute and evaporated fat-free milk, creating a guilt-free yet satisfying dish. The addition of rotisserie chicken breast meat ensures that you get a hearty protein boost, while crispy bacon adds a savory crunch that elevates the overall flavor profile. Freshly chopped parsley and a sprinkle of Parmesan cheese bring a touch of brightness and elegance to this comforting meal.

Whether you’re a seasoned cook or a kitchen novice, this Asparagus and Chicken Carbonara is straightforward to prepare and sure to impress your family and friends. With each bite, you’ll savor the perfect balance of textures and tastes, making it a memorable addition to your recipe repertoire. So, roll up your sleeves and get ready to create a dish that’s not only delicious but also packed with nutrients, making it a smart choice for any occasion!

Ingredients

  • cups asparagus (1-inch) ()
  • 0.5 teaspoon pepper black freshly ground
  • cups rotisserie chicken breast meat boneless skinless chopped
  •  bacon crumbled cooked
  • 0.3 cup vermouth dry
  • 0.5 cup egg substitute 
  • 0.5 cup evaporated milk fat-free
  • tablespoons flat-leaf parsley fresh finely chopped
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • ounces parmesan cheese fresh grated
  • 0.8 teaspoon salt 
  • ounces pasta like spaghetti uncooked

Equipment

  • bowl
  • frying pan
  • whisk
  • colander

Directions

  1. Cook pasta in boiling water 10 minutes or until al dente; add asparagus during final 2 minutes of cooking.
  2. Drain pasta mixture in a colander over a bowl, reserving 1/3 cup cooking liquid.
  3. Combine reserved cooking liquid, egg substitute, and milk, stirring with a whisk.
  4. Heat a large nonstick skillet over medium-high heat.
  5. Add oil and onion to pan; saut 2 minutes.
  6. Add vermouth; cook 1 minute.
  7. Add pasta mixture; stir to combine.
  8. Remove from heat; stir in milk mixture, chicken, and cheese.
  9. Place pan over medium heat, and cook 4 minutes or until slightly thick, stirring frequently.
  10. Remove from heat; stir in parsley, salt, pepper, and bacon.
  11. Serve immediately.

Nutrition Facts

Calories399kcal
Protein31.42%
Fat25.6%
Carbs42.98%

Properties

Glycemic Index
38.4
Glycemic Load
14.4
Inflammation Score
-7
Nutrition Score
23.347826200983%

Flavonoids

Apigenin
5.17mg
Luteolin
0.03mg
Isorhamnetin
3.86mg
Kaempferol
0.88mg
Myricetin
0.36mg
Quercetin
10.75mg

Nutrients percent of daily need

Calories:398.86kcal
19.94%
Fat:11.03g
16.96%
Saturated Fat:4.51g
28.17%
Carbohydrates:41.66g
13.89%
Net Carbohydrates:38.68g
14.06%
Sugar:6.02g
6.69%
Cholesterol:59.76mg
19.92%
Sodium:787.93mg
34.26%
Alcohol:1.14g
100%
Alcohol %:0.56%
100%
Protein:30.45g
60.9%
Selenium:65.48µg
93.54%
Vitamin K:63.57µg
60.54%
Vitamin B3:8.39mg
41.95%
Phosphorus:417.92mg
41.79%
Vitamin B6:0.67mg
33.68%
Manganese:0.57mg
28.36%
Calcium:251.76mg
25.18%
Vitamin B2:0.39mg
23.21%
Vitamin B5:1.91mg
19.11%
Potassium:640.67mg
18.3%
Magnesium:66.92mg
16.73%
Vitamin A:831.97IU
16.64%
Vitamin B1:0.25mg
16.43%
Iron:2.85mg
15.83%
Zinc:2.27mg
15.13%
Copper:0.28mg
14.05%
Folate:51.81µg
12.95%
Fiber:2.98g
11.92%
Vitamin C:8.7mg
10.54%
Vitamin E:1.5mg
9.98%
Vitamin B12:0.45µg
7.46%
Vitamin D:0.55µg
3.68%
Source:My Recipes