Chicken Alfredo with Mushrooms and Asparagus

Gluten Free
Dairy Free
Health score
42%
Chicken Alfredo with Mushrooms and Asparagus
39 min.
4
1037kcal

Suggestions

Ingredients

  • 10 ounce alfredo sauce light prepared reduced-fat (from the refrigerator counter; use or , if you like)
  • ounce asparagus cuts frozen thaw (do not but do separate into individual pieces)
  • 0.3 teaspoon pepper black freshly ground
  • 10 ounce carved fully cooked
  • 0.5 teaspoon marjoram dried crumbled
  • 0.3 teaspoon thyme leaves dried crumbled
  • small garlic clove minced
  • 0.3 cup white wine dry
  • tablespoons olive oil extra-virgin
  • cups converted rice white uncooked (no substitute)
  • quarts water 
  • ounce mushrooms fresh white sliced
  • cup onion fresh yellow chopped ( 1 medium-large onion)

Equipment

  • frying pan
  • sauce pan
  • sieve
  • aluminum foil

Directions

  1. Heat oil in large, heavy skillet over moderate heat 2 minutes.
  2. Add mushrooms, onion, garlic, marjoram, thyme, and pepper and cook, stirring often, until the juice released from the mushrooms evaporates, about 5 minutes.
  3. Add chicken, alfredo sauce, and wine; adjust heat so mixture bubbles gently, then cook, stirring frequently and breaking up chicken, until steaming, about 3 minutes.
  4. Add asparagus, distributing evenly over surface of mixture, cover and cook just until crisp-tender, 2 to 3 minutes; no longer or asparagus will become mushy.
  5. Make a bed of rice on heated deep platter, spoon chicken mixture on top, and serve.
  6. Bring water to rapid boil in large (at least 4 1/2-quart), heavy saucepan over high heat.
  7. Add rice, stir well, and then return to rapid boil. Adjust heat so water stays at gentle but steady ripple and cook uncovered until all water is absorbed, about 20 minutes. Do not stir.
  8. Fluff rice gently with fork and cool 1 hour. Do not cover.
  9. Fluff rice gently again, then spoon lightly, do not pack, into plastic storage containers, snap on lids, label, and date. Set in refrigerator or freezer.
  10. To reheat refrigerated or frozen rice, pile rice in large fine sieve, fork lightly apart and balance sieve in top of large, heavy saucepan over 2-inches boiling water. Cover loosely with lid or foil and steam until just heated through, 3 to 5 minutes, but times will vary according to amount of rice being reheated and whether it's refrigerated or frozen. Fluff with fork and serve.

Nutrition Facts

Calories1037kcal
Protein16.36%
Fat20.33%
Carbs63.31%

Properties

Glycemic Index
57.3
Glycemic Load
90.77
Inflammation Score
-7
Nutrition Score
29.951304145481%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
5.64mg
Kaempferol
1.15mg
Myricetin
0.03mg
Quercetin
17.06mg

Nutrients percent of daily need

Calories:1036.81kcal
51.84%
Fat:22.7g
34.92%
Saturated Fat:7.9g
49.38%
Carbohydrates:159.07g
53.02%
Net Carbohydrates:154g
56%
Sugar:5.53g
6.14%
Cholesterol:106.74mg
35.58%
Sodium:568.5mg
24.72%
Alcohol:1.54g
100%
Alcohol %:0.2%
100%
Protein:41.12g
82.23%
Manganese:2.26mg
112.78%
Selenium:54.57µg
77.95%
Vitamin B3:15.42mg
77.11%
Phosphorus:472.08mg
47.21%
Vitamin B6:0.91mg
45.57%
Copper:0.84mg
41.95%
Vitamin B5:3.65mg
36.46%
Vitamin K:32.73µg
31.17%
Vitamin B2:0.5mg
29.63%
Zinc:3.51mg
23.42%
Iron:4.14mg
23.01%
Magnesium:91.65mg
22.91%
Vitamin B1:0.34mg
22.49%
Potassium:777.83mg
22.22%
Fiber:5.07g
20.27%
Folate:68.44µg
17.11%
Vitamin E:2.14mg
14.29%
Calcium:107.6mg
10.76%
Vitamin A:502.04IU
10.04%
Vitamin C:7.99mg
9.69%
Vitamin B12:0.26µg
4.39%
Vitamin D:0.18µg
1.23%