Rotini with Chicken, Asparagus, and Tomatoes

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

Suggestions


Looking for a quick and delicious meal that can be enjoyed as a side dish, lunch, or even as a main course? Look no further than this Rotini with Chicken, Asparagus, and Tomatoes! This recipe is not only easy to make, but it's also packed with flavor and nutrition.

With a cook time of just 15 minutes, this recipe is perfect for busy weeknights or when you need to whip up a meal in a hurry. Plus, it serves 4 people, making it a great option for families or entertaining.

At only 420 calories per serving, this dish is a guilt-free pleasure. The combination of rotini pasta, juicy chicken strips, tender asparagus, and sun-ripened tomatoes creates a mouthwatering medley of textures and flavors. And with the addition of crumbled goat cheese, balsamic vinegar, and fresh basil, this dish is taken to the next level.

Don't forget to pair it with a refreshing spinach salad and a drizzle of balsamic vinaigrette for the perfect balance of flavors. This recipe is sure to become a staple in your kitchen, whether you're in the mood for a light lunch or a satisfying main dish. So grab your frying pan and get ready to impress your taste buds!

Ingredients

  • cup asparagus (1-inch)
  • tablespoons balsamic vinegar 
  • 0.5 teaspoon pepper black freshly ground
  • cups cherry tomatoes halved
  • tablespoons basil fresh chopped
  •  garlic clove minced
  • ounce goat cheese crumbled
  • 0.5 teaspoon kosher salt 
  • tablespoon olive oil extra virgin extra-virgin
  • ounces rotini pasta uncooked (corkscrew pasta)
  • pound chicken breast boneless skinless cut into 1/4-inch strips

Equipment

  • frying pan

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. While pasta cooks, heat a large nonstick skillet over medium-high heat; coat with cooking spray.
  3. Sprinkle chicken with salt and pepper.
  4. Add chicken and asparagus to pan; saut 5 minutes.
  5. Add tomatoes and garlic to pan; saut 1 minute.
  6. Remove from heat. Stir in pasta, basil, vinegar, and oil to chicken mixture in pan. Top with cheese.
  7. Serve with: Spinach Salad with Balsamic Vinaigrette

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%
Source:My Recipes