Mayo Clinic Health Library

Recipe: Chicken and asparagus tossed with penne

Updated: 07-16-2013

Dietitian's tip: Goat cheese, such as Montrachet, has a soft, creamy texture and a slightly tangy flavor. If you prefer, you can use other cheeses in this recipe, such as feta or Romano.

Ingredients

Serves: 2

  • 1 1/2 cups uncooked whole-grain penne pasta
  • 1 cup asparagus, cut into 1-inch pieces
  • 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
  • 2 cloves garlic, minced
  • 1 can (14.5 ounces) diced tomatoes, no salt added, including juice
  • 2 teaspoons dried basil or oregano
  • 1 ounce soft goat cheese, crumbled
  • 1 tablespoon Parmesan cheese

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.

Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more.

In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.

Nutritional Analysis per serving
  • Calories: 415
  • Total carbohydrate: 56 g
  • Cholesterol: 63 mg
  • Dietary fiber: 11 g
  • Monounsaturated fat: 2 g
  • Protein: 32 g
  • Saturated fat: 3 g
  • Sodium: 276 mg
  • Sugars: 0 g
  • Total fat: 7 g
  • Trans fat: 0 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings