Bow-Ties with Chicken and Asparagus

Health score
25%
Bow-Ties with Chicken and Asparagus
25 min.
6
303kcal

Suggestions


Are you looking for a quick and delicious meal that combines the vibrant flavors of fresh vegetables with tender chicken? Look no further than our Bow-Ties with Chicken and Asparagus! This delightful dish is not only ready in just 25 minutes, making it perfect for busy weeknights, but it also serves six, making it ideal for family dinners or gatherings with friends.

The star of this recipe is the bow-tie pasta, which beautifully captures the savory sauce and complements the tender pieces of chicken and crisp asparagus. With the addition of fresh mushrooms and aromatic garlic, each bite is a burst of flavor that will leave your taste buds dancing. Plus, the dish is finished off with a sprinkle of Parmesan cheese, adding a rich, creamy texture that elevates the entire meal.

Not only is this dish a feast for the senses, but it also boasts a balanced nutritional profile, with a caloric count of just 303 kcal per serving. With a healthy mix of protein, fats, and carbohydrates, Bow-Ties with Chicken and Asparagus is a satisfying choice for lunch or dinner. So, gather your ingredients and get ready to impress your family and friends with this delightful, wholesome meal!

Ingredients

  • oz farfalle pasta uncooked (farfalle)
  • lb asparagus fresh
  • tablespoon canola oil 
  • lb chicken breast boneless skinless cut into 1-inch pieces
  • oz mushrooms fresh sliced (3 cups)
  • cloves garlic finely chopped
  • cup chicken broth reduced-sodium (from 32-oz carton)
  • tablespoon cornstarch 
  • 0.3 cup spring onion sliced
  • tablespoons basil fresh chopped
  • serving salt 
  • oz parmesan shredded finely

Equipment

  • bowl
  • frying pan

Directions

  1. Cook and drain pasta as directed on package, omitting salt.
  2. Meanwhile, break off tough ends of asparagus as far down as stalks snap easily. Wash asparagus; cut into 1-inch pieces.
  3. In 12-inch nonstick skillet, heat oil over medium-high heat.
  4. Add chicken; cook 2 minutes, stirring occasionally. Stir in asparagus, mushrooms and garlic. Cook 6 to 8 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are tender.
  5. In small bowl, gradually stir broth into cornstarch. Stir in onions and basil. Stir cornstarch mixture into chicken mixture. Cook and stir 1 to 2 minutes or until thickened and bubbly. Season with salt. Toss with pasta.
  6. Sprinkle with cheese.

Nutrition Facts

Calories303kcal
Protein34.76%
Fat19.39%
Carbs45.85%

Properties

Glycemic Index
44.17
Glycemic Load
12.25
Inflammation Score
-7
Nutrition Score
21.434782810833%

Flavonoids

Isorhamnetin
4.31mg
Kaempferol
1.11mg
Myricetin
0.02mg
Quercetin
11.03mg

Nutrients percent of daily need

Calories:303.35kcal
15.17%
Fat:6.56g
10.09%
Saturated Fat:1.6g
10.02%
Carbohydrates:34.89g
11.63%
Net Carbohydrates:31.56g
11.48%
Sugar:3.38g
3.75%
Cholesterol:51.6mg
17.2%
Sodium:214.14mg
9.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.45g
52.9%
Selenium:54.6µg
78.01%
Vitamin B3:11.22mg
56.09%
Vitamin K:44.79µg
42.66%
Vitamin B6:0.75mg
37.61%
Phosphorus:350.23mg
35.02%
Manganese:0.53mg
26.4%
Vitamin B2:0.39mg
22.9%
Copper:0.42mg
21.2%
Vitamin B5:2.05mg
20.45%
Potassium:692.62mg
19.79%
Iron:2.81mg
15.59%
Vitamin B1:0.23mg
15.17%
Folate:59.05µg
14.76%
Magnesium:57.7mg
14.42%
Vitamin A:707.91IU
14.16%
Fiber:3.33g
13.31%
Zinc:1.78mg
11.86%
Vitamin E:1.49mg
9.94%
Calcium:94.55mg
9.45%
Vitamin C:7.15mg
8.67%
Vitamin B12:0.26µg
4.37%
Vitamin D:0.17µg
1.17%