Chicken and Spring Vegetable Toss

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

Suggestions


Are you looking for a quick and delicious meal that celebrates the vibrant flavors of spring? Look no further than this Chicken and Spring Vegetable Toss! In just 25 minutes, you can whip up a delightful dish that is not only dairy-free but also packed with nutrients and flavor. Perfect for lunch, dinner, or any time you crave a satisfying main course, this recipe serves six and is sure to please the whole family.

The combination of tender boneless chicken breast, crisp asparagus, and colorful bell peppers creates a beautiful medley that is as pleasing to the eye as it is to the palate. Tossed with al dente fusilli pasta and a creamy reduced-fat Alfredo sauce, this dish strikes the perfect balance between indulgence and health. With a caloric breakdown that emphasizes protein and wholesome carbohydrates, you can enjoy a guilt-free meal that fuels your day.

Whether you're a busy professional, a parent juggling multiple schedules, or simply someone who loves to cook, this Chicken and Spring Vegetable Toss is an ideal choice. It's quick, easy, and bursting with fresh flavors that will make your taste buds dance. So grab your frying pan and get ready to create a dish that will impress your family and friends alike!

Ingredients

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

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%