Chicken and Pasta With Vegetables

Health score
27%
Chicken and Pasta With Vegetables
33 min.
6
525kcal

Suggestions

Ingredients

  • pound asparagus fresh
  • pound chicken breast tenders 
  • 16 oz farfalle pasta (bow-tie pasta)
  • 0.3 cup green onions chopped ( 2 onions)
  • tablespoons olive oil 
  • oz parmesan cheese shredded
  • 0.5 teaspoon pepper freshly ground
  • medium size bell pepper red cut into thin strips
  • teaspoon salt 
  • 10 oz sun-dried tomato pesto 

Equipment

  • frying pan

Directions

  1. Prepare farfalle according to package directions.
  2. Cut chicken tenders into bite-size pieces, and sprinkle with salt and freshly ground pepper. Saut chicken in 2 Tbsp. hot oil in a large skillet over medium-high heat 6 to 7 minutes or until done.
  3. Meanwhile, snap off and discard tough ends of asparagus.
  4. Cut asparagus into 2-inch pieces.
  5. Saut onions in 2 Tbsp. hot oil in a large skillet over medium heat 1 to 2 minutes or until softened. Increase heat to medium-high, add asparagus and bell pepper, and saut 5 to 6 minutes.
  6. Stir in pesto. Cook, stirring occasionally, 2 to 3 minutes or until thoroughly heated.
  7. Remove from heat; stir in pasta and chicken, and sprinkle with Parmesan cheese and, if desired, sliced black olives.
  8. Serve immediately.

Nutrition Facts

Calories525kcal
Protein23.92%
Fat23.71%
Carbs52.37%

Properties

Glycemic Index
32.83
Glycemic Load
23.5
Inflammation Score
-9
Nutrition Score
26.163043486035%

Flavonoids

Luteolin
0.13mg
Isorhamnetin
4.31mg
Kaempferol
1.11mg
Quercetin
11.06mg

Nutrients percent of daily need

Calories:524.53kcal
26.23%
Fat:13.69g
21.06%
Saturated Fat:3.24g
20.23%
Carbohydrates:67.99g
22.66%
Net Carbohydrates:61.91g
22.51%
Sugar:8.19g
9.1%
Cholesterol:55.38mg
18.46%
Sodium:992.82mg
43.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.06g
62.12%
Selenium:74.83µg
106.89%
Vitamin B3:10.14mg
50.7%
Manganese:0.88mg
43.81%
Vitamin K:44.44µg
42.32%
Vitamin B6:0.81mg
40.37%
Vitamin C:33.11mg
40.13%
Phosphorus:380.7mg
38.07%
Vitamin A:1599.3IU
31.99%
Fiber:6.09g
24.34%
Iron:3.66mg
20.33%
Copper:0.39mg
19.63%
Magnesium:75.89mg
18.97%
Potassium:661.05mg
18.89%
Folate:68.09µg
17.02%
Vitamin B5:1.7mg
17%
Vitamin B1:0.24mg
15.97%
Vitamin B2:0.26mg
15.51%
Calcium:144.89mg
14.49%
Zinc:2.11mg
14.08%
Vitamin E:2.1mg
14.01%
Vitamin B12:0.21µg
3.46%
Source:My Recipes