Bow-Ties with Chicken and Asparagus

Health score
24%
Bow-Ties with Chicken and Asparagus
25 min.
6
303kcal

Suggestions


Are you looking for a delicious and nutritious meal that can be prepared in just 25 minutes? Look no further than our Bow-Ties with Chicken and Asparagus! This delightful dish combines tender bow-tie pasta with succulent pieces of chicken, vibrant asparagus, and earthy mushrooms, all brought together with a light and flavorful sauce. Perfect for lunch or dinner, this recipe serves six, making it an ideal choice for family gatherings or a cozy weeknight meal.

Not only is this dish quick to prepare, but it also packs a punch in terms of flavor and nutrition. With fresh ingredients like asparagus and basil, you’ll enjoy a burst of freshness in every bite. The addition of reduced-sodium chicken broth ensures that you can savor the rich taste without the extra sodium, making it a heart-healthy option. Plus, the sprinkle of Parmesan cheese adds a delightful creaminess that ties all the flavors together.

Whether you’re a busy professional, a parent juggling multiple schedules, or simply someone who loves good food, this Bow-Ties with Chicken and Asparagus recipe is sure to impress. It’s a meal that not only satisfies your hunger but also nourishes your body. So grab your apron and get ready to whip up this delightful dish that’s as pleasing to the palate as it is to the eye!

Ingredients

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

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
21.437391483265%

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:375.63mg
16.33%
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
26.42%
Vitamin B2:0.39mg
22.9%
Copper:0.42mg
21.21%
Vitamin B5:2.05mg
20.45%
Potassium:692.65mg
19.79%
Iron:2.81mg
15.59%
Vitamin B1:0.23mg
15.17%
Folate:59.05µg
14.76%
Magnesium:57.7mg
14.43%
Vitamin A:707.91IU
14.16%
Fiber:3.33g
13.31%
Zinc:1.78mg
11.87%
Vitamin E:1.49mg
9.94%
Calcium:94.65mg
9.46%
Vitamin C:7.15mg
8.67%
Vitamin B12:0.26µg
4.37%
Vitamin D:0.17µg
1.17%