Chicken-Asparagus Pasta

Health score
35%
Chicken-Asparagus Pasta
45 min.
2
459kcal

Suggestions

Ingredients

  • 0.5 pound asparagus 
  • 0.3 teaspoon pepper red crushed
  •  garlic cloves minced
  • 0.1 teaspoon ground pepper black
  • ounces pasta uncooked
  • tablespoon olive oil 
  • tablespoons preshredded parmesan cheese fresh
  • 0.3 teaspoon salt 
  • ounce chicken breast halves boneless skinless
  • quarts water 

Equipment

  • bowl
  • grill pan

Directions

  1. Bring water to a boil; add pasta, and cook 6 minutes.
  2. Snap off tough ends of asparagus.
  3. Add asparagus to pasta and water; cook 2 minutes.
  4. Drain, reserving 1/4 cup cooking liquid.
  5. Cook chicken in a grill pan coated with cooking spray 6 to 7 minutes on each side or until done. Cool chicken slightly.
  6. Cut chicken into strips.
  7. Combine 1 tablespoon olive oil and next 4 ingredients in a small bowl.
  8. Combine pasta mixture and olive oil mixture.
  9. Add sliced chicken, cheese, and reserved liquid; toss well.

Nutrition Facts

Calories459kcal
Protein32.32%
Fat25.47%
Carbs42.21%

Properties

Glycemic Index
81.5
Glycemic Load
18.03
Inflammation Score
-8
Nutrition Score
28.440869507582%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Myricetin
0.05mg
Quercetin
15.91mg

Nutrients percent of daily need

Calories:459.08kcal
22.95%
Fat:12.92g
19.88%
Saturated Fat:3.05g
19.08%
Carbohydrates:48.18g
16.06%
Net Carbohydrates:43.8g
15.93%
Sugar:3.75g
4.17%
Cholesterol:77.67mg
25.89%
Sodium:647.46mg
28.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.88g
73.76%
Selenium:76.9µg
109.86%
Vitamin B3:13.97mg
69.86%
Vitamin B6:1.08mg
54.13%
Vitamin K:52.32µg
49.83%
Phosphorus:461.85mg
46.19%
Manganese:0.79mg
39.44%
Copper:0.73mg
36.37%
Magnesium:98.98mg
24.75%
Potassium:800.67mg
22.88%
Vitamin B5:2.23mg
22.27%
Iron:3.79mg
21.07%
Vitamin A:1024.96IU
20.5%
Vitamin B2:0.34mg
19.89%
Calcium:197.43mg
19.74%
Vitamin B1:0.3mg
19.7%
Folate:74.42µg
18.6%
Vitamin E:2.68mg
17.89%
Fiber:4.38g
17.51%
Zinc:2.51mg
16.75%
Vitamin C:8.65mg
10.48%
Vitamin B12:0.32µg
5.28%
Vitamin D:0.15µg
1.01%
Source:My Recipes