Chicken-Asparagus Rotini

Health score
14%
Chicken-Asparagus Rotini
15 min.
6
280kcal

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and nutritious? Look no further than this Chicken-Asparagus Rotini! Ready in just 15 minutes, this dish is perfect for busy weeknights or a delightful lunch. With a balance of lean protein, fresh vegetables, and whole wheat pasta, it’s a wholesome option that doesn’t skimp on flavor.

The combination of tender chicken strips and vibrant asparagus creates a colorful and appetizing plate, while the burst of juicy cherry tomatoes adds a refreshing touch. Enhanced with aromatic garlic and fragrant basil, each bite is a celebration of fresh ingredients. A drizzle of balsamic vinegar and a touch of extra-virgin olive oil elevate the dish, bringing all the flavors together beautifully.

Not only is this recipe easy to prepare, but it also offers a well-rounded meal with approximately 280 calories per serving. Whether you’re serving it as a main course or a side dish, the Chicken-Asparagus Rotini is sure to impress your family and friends. Plus, the addition of crumbled chèvre cheese adds a creamy finish that will leave everyone wanting more. Dive into this delightful dish and enjoy a taste of culinary bliss!

Ingredients

  • oz rotini pasta whole wheat uncooked
  • lb chicken breast boneless skinless cut into 1/4-inch strips
  • 0.5 teaspoon kosher salt (coarse)
  • 0.5 teaspoon pepper freshly ground
  • cup asparagus fresh
  • cups cherry tomatoes cut in half
  • cloves garlic finely chopped
  • tablespoons basil fresh chopped
  • tablespoons balsamic vinegar 
  • tablespoon olive oil extra virgin extra-virgin
  • oz goat cheese crumbled (goat)

Equipment

  • frying pan

Directions

  1. Cook pasta as directed on package, omitting salt and oil; drain.
  2. Meanwhile, spray 12-inch skillet with cooking spray; heat over medium-high heat.
  3. Sprinkle chicken with salt and pepper.
  4. Add chicken and asparagus to skillet; cook 5 minutes, stirring frequently, or until chicken is no longer pink in center.
  5. Add tomatoes and garlic to skillet; cook 1 minute, stirring frequently.
  6. Remove from heat. Stir in pasta, basil, vinegar and oil.
  7. Sprinkle individual servings with cheese.

Nutrition Facts

Calories280kcal
Protein33.36%
Fat19.48%
Carbs47.16%

Properties

Glycemic Index
42.67
Glycemic Load
12.05
Inflammation Score
-6
Nutrition Score
15.889999892401%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.27mg
Kaempferol
0.32mg
Myricetin
0.02mg
Quercetin
3.49mg

Nutrients percent of daily need

Calories:279.68kcal
13.98%
Fat:5.95g
9.16%
Saturated Fat:1.56g
9.77%
Carbohydrates:32.45g
10.82%
Net Carbohydrates:30.35g
11.04%
Sugar:3.52g
3.91%
Cholesterol:50.56mg
16.85%
Sodium:308.55mg
13.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.94g
45.89%
Selenium:49.13µg
70.18%
Vitamin B3:9.05mg
45.23%
Vitamin B6:0.71mg
35.26%
Phosphorus:270.99mg
27.1%
Manganese:0.5mg
25.16%
Vitamin C:13.91mg
16.87%
Potassium:532.85mg
15.22%
Vitamin K:15.42µg
14.68%
Vitamin B5:1.41mg
14.07%
Copper:0.25mg
12.65%
Magnesium:49.65mg
12.41%
Vitamin A:519.37IU
10.39%
Iron:1.78mg
9.91%
Vitamin B2:0.16mg
9.44%
Vitamin B1:0.14mg
9.2%
Fiber:2.1g
8.4%
Zinc:1.23mg
8.19%
Folate:28.98µg
7.24%
Vitamin E:1.07mg
7.12%
Calcium:34.47mg
3.45%
Vitamin B12:0.16µg
2.67%