Chicken and Pasta Stir-Fry

Health score
23%
Chicken and Pasta Stir-Fry
30 min.
4
262kcal

Suggestions


Are you looking for a quick and delicious meal that’s perfect for lunch or dinner? Look no further than this Chicken and Pasta Stir-Fry! In just 30 minutes, you can whip up a flavorful dish that serves four, making it ideal for family meals or gatherings with friends. This recipe combines the delightful textures of farfalle pasta with tender chicken and vibrant asparagus, all brought together with a savory chicken broth and aromatic basil.

Not only is this stir-fry a feast for the taste buds, but it’s also a healthy option, clocking in at only 262 calories per serving. The balance of protein, healthy fats, and carbohydrates makes it a well-rounded choice for any meal. Plus, the addition of sun-dried tomatoes adds a burst of flavor that elevates the dish to new heights.

Whether you’re a busy professional, a parent juggling multiple schedules, or simply someone who loves a good home-cooked meal, this Chicken and Pasta Stir-Fry is sure to impress. With minimal prep and cooking time, you can enjoy a satisfying and nutritious dish without spending hours in the kitchen. So grab your frying pan and get ready to create a meal that’s not only easy to make but also bursting with flavor!

Ingredients

  • ounces farfalle pasta uncooked (bow-tie)
  • pound asparagus cut into 2-inch pieces (3 cups)
  • medium onion sliced
  • 1.5 cups chicken broth ready-to-serve
  • cups chicken cubed
  • tablespoons basil dried fresh chopped
  • tablespoons sun-dried olives chopped (not oil-packed)
  • 0.3 teaspoon pepper 
  • serving parmesan cheese freshly grated

Equipment

  • frying pan

Directions

  1. Cook and drain pasta as directed on package.
  2. Spray 12-inch skillet with cooking spray; heat over medium heat. Cook asparagus, onions and 1 cup of the broth in skillet 5 to 7 minutes, stirring occasionally, until liquid has evaporated.
  3. Add chicken; stir-fry about 5 minutes to heat through.
  4. Stir in remaining 1/2 cup broth, the basil, tomatoes, pepper and pasta. Cook about 2 minutes, stirring frequently, until mixture is hot.
  5. Sprinkle with cheese.

Nutrition Facts

Calories262kcal
Protein23.41%
Fat24%
Carbs52.59%

Properties

Glycemic Index
40.75
Glycemic Load
10.8
Inflammation Score
-8
Nutrition Score
22.629130379013%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
9.22mg
Kaempferol
1.93mg
Myricetin
0.02mg
Quercetin
27.02mg

Nutrients percent of daily need

Calories:262.01kcal
13.1%
Fat:7.23g
11.12%
Saturated Fat:2.57g
16.08%
Carbohydrates:35.63g
11.88%
Net Carbohydrates:29.78g
10.83%
Sugar:7.07g
7.85%
Cholesterol:28.63mg
9.54%
Sodium:489.66mg
21.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.86g
31.71%
Vitamin K:101.21µg
96.39%
Manganese:0.94mg
47.07%
Selenium:27.99µg
39.98%
Iron:6.3mg
34.98%
Phosphorus:241.21mg
24.12%
Fiber:5.85g
23.39%
Copper:0.46mg
23.24%
Folate:88.47µg
22.12%
Vitamin B2:0.36mg
20.98%
Vitamin B3:4.19mg
20.93%
Vitamin A:1018.77IU
20.38%
Calcium:190.51mg
19.05%
Potassium:662.69mg
18.93%
Magnesium:74.15mg
18.54%
Vitamin B6:0.36mg
18.17%
Vitamin B1:0.27mg
18.14%
Vitamin C:12.35mg
14.97%
Zinc:2.14mg
14.24%
Vitamin E:1.8mg
12.01%
Vitamin B5:0.88mg
8.85%
Vitamin B12:0.2µg
3.38%