Chicken and Spring Vegetable Toss

Dairy Free
Health score
17%
Chicken and Spring Vegetable Toss
25 min.
6
326kcal

Suggestions


Welcome to a delightful culinary experience with our Chicken and Spring Vegetable Toss! This vibrant dish is not only a feast for the eyes but also a wholesome meal that brings together the best of spring's bounty. With tender pieces of boneless chicken breast, colorful bell peppers, and crisp asparagus, this recipe is a celebration of fresh flavors and textures.

In just 25 minutes, you can whip up a satisfying lunch or dinner that serves six, making it perfect for family gatherings or meal prep for the week ahead. The combination of al dente fusilli pasta and a creamy, dairy-free Alfredo sauce creates a comforting yet light dish that everyone will love. Plus, with only 326 calories per serving, you can indulge without the guilt!

This Chicken and Spring Vegetable Toss is not just about taste; it's also about nutrition. Packed with protein and a medley of vegetables, it offers a balanced meal that fuels your body and keeps you energized throughout the day. Whether you're a busy professional, a parent on the go, or simply someone who enjoys a good home-cooked meal, this recipe is sure to become a staple in your kitchen.

So, roll up your sleeves and get ready to impress your family and friends with this quick, easy, and delicious dish that highlights the best of spring produce!

Ingredients

  • ounces rotini pasta uncooked (corkscrew)
  • 0.8 pound chicken breast boneless skinless cut into 1-inch pieces
  • medium bell pepper red cut into 1-inch pieces
  • medium bell pepper yellow cut into 1-inch pieces
  • 0.5 pound asparagus cut into 1-inch pieces
  • tablespoon water 
  • 0.5 teaspoon pepper 
  • 10 ounces alfredo sauce refrigerated reduced-fat

Equipment

  • frying pan

Directions

  1. Cook and drain pasta as directed on package.
  2. While pasta is cooking, spray 12-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet 3 to 4 minutes, stirring frequently, until brown.
  3. Stir bell peppers, asparagus, water and pepper into chicken; reduce heat. Cover and simmer 3 to 4 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.
  4. Stir pasta and Alfredo sauce into chicken mixture; cook until hot.

Nutrition Facts

Calories326kcal
Protein25.36%
Fat28.09%
Carbs46.55%

Properties

Glycemic Index
23
Glycemic Load
13.25
Inflammation Score
-8
Nutrition Score
18.042173903921%

Flavonoids

Luteolin
0.32mg
Isorhamnetin
2.15mg
Kaempferol
0.53mg
Myricetin
0.04mg
Quercetin
5.54mg

Nutrients percent of daily need

Calories:325.94kcal
16.3%
Fat:10.01g
15.4%
Saturated Fat:4.35g
27.18%
Carbohydrates:37.33g
12.44%
Net Carbohydrates:34.54g
12.56%
Sugar:3.44g
3.82%
Cholesterol:67.28mg
22.43%
Sodium:387.99mg
16.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.34g
40.68%
Vitamin C:64.58mg
78.28%
Selenium:45.98µg
65.68%
Vitamin B3:7.38mg
36.89%
Vitamin B6:0.61mg
30.55%
Manganese:0.52mg
26.24%
Phosphorus:229.27mg
22.93%
Vitamin A:964.33IU
19.29%
Vitamin K:17.13µg
16.31%
Potassium:467.08mg
13.35%
Vitamin B5:1.19mg
11.93%
Magnesium:47.64mg
11.91%
Copper:0.24mg
11.84%
Fiber:2.79g
11.17%
Folate:43.89µg
10.97%
Iron:1.76mg
9.8%
Vitamin B1:0.15mg
9.67%
Vitamin B2:0.16mg
9.27%
Zinc:1.22mg
8.12%
Vitamin E:0.9mg
5.98%
Calcium:25.22mg
2.52%
Vitamin B12:0.11µg
1.89%