Szechuan Chicken and Pasta

Dairy Free
Very Healthy
Health score
90%
Szechuan Chicken and Pasta
30 min.
4
734kcal

Suggestions


Are you ready to spice up your dinner routine with a delightful fusion of flavors? Introducing Szechuan Chicken and Pasta, a dish that perfectly marries the bold, fiery essence of Szechuan cuisine with the comforting texture of pasta. This recipe is not only a feast for the taste buds but also a health-conscious choice, boasting a remarkable health score of 90 and being completely dairy-free.

In just 30 minutes, you can whip up a satisfying meal that serves four, making it ideal for family lunches or a quick weeknight dinner. With a caloric content of 734 kcal per serving, this dish is packed with protein, healthy carbs, and a medley of vibrant vegetables, ensuring you stay energized and satisfied.

The star of this recipe is the tender, juicy chicken, stir-fried to perfection alongside sweet red onions and a colorful array of Szechuan vegetables. The addition of fusilli pasta not only adds a unique twist but also makes this dish hearty and filling. Whether you're looking for a main course or a side dish that will impress your guests, Szechuan Chicken and Pasta is sure to become a favorite in your culinary repertoire. Get ready to enjoy a deliciously healthy meal that brings the heat and flavor to your table!

Ingredients

  • oz rotini pasta uncooked (corkscrew)
  • small onion red cut into thin wedges
  • 19 oz rye flakes frozen
  • lb chicken breast boneless skinless cut into 3/4- to 1-inch pieces
  • cups water 

Equipment

  • frying pan

Directions

  1. Spray 12-inch skillet with cooking spray; heat over medium-high heat.
  2. Add chicken and onion; stir-fry 3 to 5 minutes or until chicken is light brown.
  3. Stir in water; heat to boiling. Stir in pasta. Cook 8 to 10 minutes, stirring occasionally, until pasta is almost tender (do not drain).
  4. Stir in contents of meal starter bag. Reduce heat to medium; cover and cook 8 to 9 minutes, stirring occasionally, until vegetables are crisp-tender and sauce chips are melted.

Nutrition Facts

Calories734kcal
Protein25.42%
Fat8.49%
Carbs66.09%

Properties

Glycemic Index
17.25
Glycemic Load
13.33
Inflammation Score
-9
Nutrition Score
45.293478250504%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:734.34kcal
36.72%
Fat:7.24g
11.14%
Saturated Fat:1.18g
7.35%
Carbohydrates:126.83g
42.28%
Net Carbohydrates:94.57g
34.39%
Sugar:3.65g
4.05%
Cholesterol:72.57mg
24.19%
Sodium:142.45mg
6.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.77g
97.55%
Manganese:9.46mg
473.23%
Selenium:131.98µg
188.54%
Fiber:32.26g
129.05%
Phosphorus:1177.53mg
117.75%
Vitamin B3:19.99mg
99.94%
Magnesium:389.91mg
97.48%
Vitamin B6:1.48mg
74.07%
Zinc:8.86mg
59.05%
Copper:1.13mg
56.29%
Iron:9.65mg
53.6%
Potassium:1537.57mg
43.93%
Vitamin B5:3.85mg
38.53%
Vitamin B1:0.53mg
35.17%
Vitamin B2:0.55mg
32.37%
Vitamin E:2.15mg
14.35%
Calcium:99.88mg
9.99%
Folate:37.61µg
9.4%
Vitamin K:8.32µg
7.93%
Vitamin C:3.4mg
4.12%
Vitamin B12:0.23µg
3.78%