Asparagus, Chicken and Penne Pasta

Health score
17%
Asparagus, Chicken and Penne Pasta
35 min.
8
328kcal

Suggestions

Asparagus, Chicken, and Penne Pasta: A Flavorful Fusion of Protein and Vegetables

Discover the delightful taste of our Asparagus, Chicken, and Penne Pasta, a versatile dish that serves as a sumptuous side, a satisfying lunch, or a hearty main course. This recipe, crafted for 8 individuals, offers a well-balanced meal with a caloric content of 328 kcal per serving, ensuring you enjoy a guilt-free dining experience.

Prepared with a blend of high-quality ingredients, including 12 ounces of trimmed asparagus, 0.8 pounds of skinless, boneless chicken breast meat, and a 16-ounce package of penne pasta, this recipe promises a harmonious blend of textures and flavors. The addition of garlic, olive oil, Parmesan cheese, and a hint of crushed red pepper flakes elevates this dish to new culinary heights, providing a perfect balance of savory, spicy, and cheesy goodness.

With a preparation time of just 35 minutes, this recipe is perfect for those seeking a delicious, home-cooked meal without spending hours in the kitchen. The process is straightforward, requiring only a few essential pieces of equipment like a bowl, frying pan, and pot, making it accessible to both novice cooks and seasoned chefs alike.

Dive into a world of culinary delight with our Asparagus, Chicken, and Penne Pasta. It's not just a meal; it's a journey of flavors that promises to satiate your taste buds and nourish your soul.

Ingredients

  • 12 ounces asparagus trimmed cut into 1 inch pieces
  • 0.8 pound chicken breast boneless skinless cut into bite-size pieces
  • cloves garlic minced
  • tablespoons olive oil divided
  • 0.5 cup parmesan cheese grated
  • 16 ounce penne pasta dry
  • teaspoon pepper red crushed
  • servings salt and pepper to taste

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente.
  2. Drain, and transfer to a large bowl.
  3. Heat 1 tablespoon olive oil in a large skillet over medium heat.
  4. Saute chicken until firm and lightly browned; remove from pan.
  5. Add the remaining tablespoon of olive oil to the skillet. Cook and stir garlic, asparagus, and red pepper flakes in oil until asparagus is tender. Stir in chicken, and cook for 2 minutes to blend the flavors. Season with salt and pepper.
  6. Toss pasta with chicken and asparagus mixture.
  7. Sprinkle with Parmesan cheese.

Nutrition Facts

Calories328kcal
Protein23.83%
Fat20.25%
Carbs55.92%

Properties

Glycemic Index
13
Glycemic Load
17.4
Inflammation Score
-6
Nutrition Score
15.026521724203%

Flavonoids

Isorhamnetin
2.42mg
Kaempferol
0.6mg
Myricetin
0.02mg
Quercetin
5.97mg

Nutrients percent of daily need

Calories:327.53kcal
16.38%
Fat:7.3g
11.23%
Saturated Fat:1.87g
11.72%
Carbohydrates:45.38g
15.13%
Net Carbohydrates:42.56g
15.48%
Sugar:2.35g
2.61%
Cholesterol:32.65mg
10.88%
Sodium:361.17mg
15.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.34g
38.67%
Selenium:52.87µg
75.53%
Manganese:0.63mg
31.43%
Vitamin B3:5.86mg
29.3%
Phosphorus:261.24mg
26.12%
Vitamin B6:0.47mg
23.33%
Vitamin K:20.33µg
19.37%
Copper:0.27mg
13.27%
Magnesium:50mg
12.5%
Fiber:2.83g
11.3%
Potassium:392.14mg
11.2%
Iron:1.92mg
10.68%
Zinc:1.58mg
10.5%
Vitamin B5:1mg
9.98%
Vitamin B1:0.14mg
9.62%
Vitamin B2:0.16mg
9.53%
Vitamin A:462.56IU
9.25%
Folate:34.51µg
8.63%
Vitamin E:1.26mg
8.37%
Calcium:83.18mg
8.32%
Vitamin C:3.36mg
4.07%
Vitamin B12:0.17µg
2.82%
Source:Allrecipes