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Tuscan Garlic Chicken Pasta⏱ 45 min total
Recipes

Tuscan Garlic Chicken Pasta

Per 1 serving · 305 g · 21 ingredients

Calories
583
29%
of a 2,000 cal day
  • Protein
    33g
    22% of calories
  • Carbs
    74g
    50% of calories
  • Fat
    18g
    28% of calories
Portion

At a glance

One serving of Tuscan Garlic Chicken Pasta (305 g) has 583 calories, with 33 g of protein, 74 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (66% DV), dietary fiber (32% DV) and Vitamin A (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 40% and 24% of the daily value.

Per 100 g
191cal
medium energy density
Protein per 100 cal
5.7g
Net carbs
65g
carbs minus fiber
Fiber
9g
4.7 g sugar

High in

20%+ of the daily value

  • Protein66%
  • Dietary fiber32%
  • Vitamin A21%
  • Vitamin C32%
  • Vitamin K47%
  • Thiamine51%

Good source of

10–19% of the daily value

  • Vitamin E12%
  • Choline13%
  • Potassium13%

Watch

20%+ of the daily value

  • Sodium37%
  • Saturated fat40%
  • Cholesterol24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min
  1. 1

    Preheat the oven to 400°F. Line a rimmed baking sheet with parchment or a silicone mat.

  2. 2

    In a shallow dish, mix the first portion of flour, bread crumbs, garlic powder, Italian seasoning, salt, pepper, basil, and oregano. Dredge the chicken until well coated, pressing to help it adhere.

  3. 3

    Heat the olive oil in a large skillet over medium heat. Sear the coated chicken 2–3 minutes per side until golden.

  4. 4

    Transfer chicken to the prepared baking sheet and bake until the thickest part reaches 165°F, about 15–20 minutes. Rest briefly, then slice.

  5. 5

    Meanwhile, cook the fettuccine in salted boiling water according to package directions; drain and set aside.

  6. 6

    Return the skillet to medium-low heat and melt the butter. Add the bell pepper and cook 3–4 minutes until crisp-tender. Add the paprika and minced garlic; cook 1 minute until fragrant.

  7. 7

    Whisk in the second portion of flour and cook 1 minute. Gradually whisk in the chicken broth, milk, and half-and-half; bring to a gentle simmer. Stir in the spinach and cook until wilted and the sauce thickens, 3–5 minutes.

  8. 8

    Off the heat, stir in the Parmesan until smooth. Add the drained pasta and toss to coat, adjusting seasoning to taste.

  9. 9

    Divide the creamy pasta among bowls and top with the sliced chicken.

Vitamins & minerals

Amounts for 1 serving (305 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A189 μg
21%
Vitamin C29 mg
32%
Vitamin D1 μg
4%
Vitamin E2 mg
12%
Vitamin K57 μg
47%
Thiamine1 mg
51%
Riboflavin (B2)1 mg
40%
Niacin11 mg
68%
Vitamin B61 mg
59%
Folate (B9)121 μg
30%
Vitamin B121 μg
27%
Pantothenic acid2 mg
38%
Choline70 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium309 mg
31%
Iron5 mg
58%
Potassium620 mg
13%
Magnesium133 mg
32%
Phosphorus491 mg
70%
Zinc3 mg
27%
Copper0.3 mg
37%
Manganese2 mg
98%
Selenium70 μg
127%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene933 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid8 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose2 g—
Leucine3 g—
Lycopene0.5 μg—
Lysine2 g—
Maltose0.2 g—
Methionine1 g—
Monounsaturated fats7 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline3 g—
Retinol107 μg—
Serine2 g—
Starch5 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.3 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 583 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 111min
    Walking (3.5 mph)
  • 70min
    Cycling (moderate)
  • 49min
    Running (6 mph)
  • 82min
    Swimming laps

Common questions

How many calories are in Tuscan Garlic Chicken Pasta?

One serving of Tuscan Garlic Chicken Pasta (1 serving) has 583 calories, which works out to 191 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Tuscan Garlic Chicken Pasta high in protein?

It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tuscan Garlic Chicken Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 65 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tuscan Garlic Chicken Pasta?

841 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tuscan Garlic Chicken Pasta?

4.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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