Rotini with Chicken, Asparagus and Tomatoes

Health score
26%
Rotini with Chicken, Asparagus and Tomatoes
15 min.
4
420kcal

Suggestions


Are you looking for a quick and delicious meal that’s perfect for lunch or dinner? Look no further than this vibrant Rotini with Chicken, Asparagus, and Tomatoes! In just 15 minutes, you can whip up a dish that not only satisfies your hunger but also delights your taste buds with fresh flavors and colorful ingredients.

This recipe features tender rotini pasta tossed with juicy strips of chicken breast, crisp asparagus, and sweet cherry tomatoes, all brought together with aromatic garlic and fragrant basil. The addition of balsamic vinegar and extra-virgin olive oil adds a tangy richness that elevates the dish to a whole new level. And let’s not forget the finishing touch of crumbled goat cheese, which adds a creamy texture and a burst of flavor that perfectly complements the other ingredients.

Whether you’re serving it as a main course or a side dish, this meal is not only quick to prepare but also packed with nutrients, making it a great choice for a healthy lifestyle. With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy this dish guilt-free. So grab your frying pan and get ready to impress your family or guests with this delightful and colorful pasta dish!

Ingredients

  • oz rotini pasta 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 
  • cups cherry tomatoes cut in half
  • cloves garlic finely chopped
  • tablespoons basil fresh chopped
  • tablespoon balsamic vinegar 
  • tablespoon olive oil extra virgin extra-virgin
  • oz goat cheese crumbled

Equipment

  • frying pan

Directions

  1. Cook pasta directed on package, omitting salt and oil; drain.
  2. Meanwhile, spray 12-inch skillet with coating 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 until chicken is no longer pink in center.
  5. Add tomatoes and garlic; cook and stir 1 minute longer.
  6. Remove from heat.
  7. Stir cooked pasta, basil, vinegar and oil into chicken mixture. Top with cheese.

Nutrition Facts

Calories420kcal
Protein33.36%
Fat19.48%
Carbs47.16%

Properties

Glycemic Index
64
Glycemic Load
18.07
Inflammation Score
-7
Nutrition Score
23.606521748978%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.91mg
Kaempferol
0.48mg
Myricetin
0.03mg
Quercetin
5.23mg

Nutrients percent of daily need

Calories:419.52kcal
20.98%
Fat:8.93g
13.74%
Saturated Fat:2.35g
14.66%
Carbohydrates:48.67g
16.22%
Net Carbohydrates:45.52g
16.55%
Sugar:5.28g
5.86%
Cholesterol:75.83mg
25.28%
Sodium:462.83mg
20.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.42g
68.83%
Selenium:73.69µg
105.27%
Vitamin B3:13.57mg
67.84%
Vitamin B6:1.06mg
52.89%
Phosphorus:406.49mg
40.65%
Manganese:0.75mg
37.74%
Vitamin C:20.87mg
25.3%
Potassium:799.28mg
22.84%
Vitamin K:23.12µg
22.02%
Vitamin B5:2.11mg
21.11%
Copper:0.38mg
18.98%
Magnesium:74.47mg
18.62%
Vitamin A:779.05IU
15.58%
Iron:2.68mg
14.87%
Vitamin B2:0.24mg
14.17%
Vitamin B1:0.21mg
13.79%
Fiber:3.15g
12.6%
Zinc:1.84mg
12.29%
Folate:43.46µg
10.87%
Vitamin E:1.6mg
10.68%
Calcium:51.7mg
5.17%
Vitamin B12:0.24µg
4%