Asparagus Chicken Pasta

Health score
35%
Asparagus Chicken Pasta
30 min.
6
346kcal

Suggestions


Are you looking for a delicious and nutritious meal that can be prepared in just 30 minutes? Look no further than this vibrant Asparagus Chicken Pasta! Perfect for a quick lunch or a satisfying dinner, this dish combines the fresh flavors of asparagus and bell peppers with tender chicken and a creamy ricotta sauce. With each bite, you'll experience a delightful medley of textures and tastes that will leave you craving more.

This recipe is not only quick to prepare but also packed with wholesome ingredients. The asparagus adds a lovely crunch and is rich in vitamins, while the sun-dried tomatoes bring a burst of flavor that elevates the entire dish. The combination of chicken and ricotta cheese provides a hearty source of protein, making it a well-rounded meal for the whole family.

Whether you're cooking for a crowd or just for yourself, this Asparagus Chicken Pasta is sure to impress. It's versatile enough to serve as a main course or a side dish, and with only 346 calories per serving, you can indulge without the guilt. So grab your apron and get ready to whip up this delightful dish that’s as pleasing to the eye as it is to the palate!

Ingredients

  • oz pasta like spaghetti uncooked
  • lb asparagus cut into 2-inch pieces
  •  sun-dried olives chopped (not oil-packed)
  • cloves garlic finely chopped
  • 1.5 cups bell pepper yellow chopped
  • 0.8 cup onion red chopped
  • cups chicken broth (from 32-oz carton)
  • 1.5 lb chicken breast boneless skinless cut into 1/2-inch strips
  • 0.8 cup whole-milk ricotta cheese fat-free
  • 0.3 cup basil fresh chopped
  • tablespoons cream sour reduced-fat
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 

Equipment

  • sauce pan

Directions

  1. Cook and drain spaghetti as directed on package--except omit salt.
  2. Meanwhile, in 3-quart saucepan, cook asparagus, tomatoes, garlic, bell pepper, onion and broth over medium heat 5 minutes. Stir in chicken. Cook 2 to 3 minutes, stirring constantly, until asparagus is crisp-tender and chicken is no longer pink in center.
  3. Stir in spaghetti and remaining ingredients. Toss about 30 seconds or until thoroughly heated.

Nutrition Facts

Calories346kcal
Protein40.96%
Fat11.58%
Carbs47.46%

Properties

Glycemic Index
43.83
Glycemic Load
12.65
Inflammation Score
-8
Nutrition Score
27.800870130891%

Flavonoids

Luteolin
0.38mg
Isorhamnetin
5.31mg
Kaempferol
1.19mg
Myricetin
0.1mg
Quercetin
15.03mg

Nutrients percent of daily need

Calories:346.31kcal
17.32%
Fat:4.38g
6.74%
Saturated Fat:1.09g
6.79%
Carbohydrates:40.38g
13.46%
Net Carbohydrates:36.51g
13.28%
Sugar:5.63g
6.25%
Cholesterol:80.46mg
26.82%
Sodium:659.97mg
28.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.85g
69.7%
Vitamin C:77.06mg
93.41%
Selenium:62.86µg
89.8%
Vitamin B3:14mg
70%
Vitamin B6:1.08mg
54.14%
Phosphorus:381.5mg
38.15%
Vitamin K:38.65µg
36.81%
Manganese:0.68mg
34.04%
Potassium:887.88mg
25.37%
Vitamin B5:2.15mg
21.46%
Copper:0.39mg
19.5%
Vitamin B2:0.32mg
19.04%
Magnesium:74.18mg
18.54%
Vitamin B1:0.27mg
17.93%
Iron:3.11mg
17.28%
Folate:67.34µg
16.84%
Vitamin A:789.32IU
15.79%
Fiber:3.86g
15.46%
Zinc:1.85mg
12.32%
Calcium:106.01mg
10.6%
Vitamin E:1.17mg
7.81%
Vitamin B12:0.26µg
4.32%