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's perfect for lunch or dinner? Look no further than this Rotini with Chicken, Asparagus, and Tomatoes recipe! In just 15 minutes, you can have a satisfying dish that is sure to please your taste buds.

This recipe combines tender chicken strips, crisp asparagus, juicy cherry tomatoes, and flavorful garlic, all tossed with rotini pasta and topped with creamy goat cheese. The addition of balsamic vinegar and fresh basil adds a burst of freshness and tanginess that perfectly complements the savory chicken and vegetables.

Not only is this dish packed with flavor, but it's also a wholesome option, with a balanced mix of protein, carbs, and fats. With a caloric breakdown that includes 33.36% protein, 19.48% fat, and 47.16% carbs, it's a satisfying and filling meal that will keep you energized throughout the day.

Serve this Rotini with Chicken, Asparagus, and Tomatoes alongside a simple spinach salad dressed with balsamic vinaigrette for a complete and nutritious meal. Whether you're a cooking enthusiast looking to try something new or just in need of a quick and tasty recipe, this dish is sure to become a favorite in your household. Give it a try today and enjoy a delicious and satisfying meal in no time!

Ingredients

  • cup asparagus (1-inch)
  • tablespoons balsamic vinegar 
  • 0.5 teaspoon pepper black freshly ground
  • cups cherry tomatoes halved
  • tablespoons basil fresh chopped
  •  garlic cloves minced
  • ounce goat cheese crumbled
  • 0.5 teaspoon kosher salt 
  • tablespoon olive oil extra-virgin
  • ounces rotini 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