Perfect Peanut Whole-Wheat Pasta with Chicken and Vegetables

Perfect Peanut Whole-Wheat Pasta with Chicken and Vegetables
Contributor
Perfect Peanut Whole-Wheat Pasta with Chicken and Vegetables
Pasta Fits

Perfect Peanut Whole-Wheat Pasta with Chicken and Vegetables

Looking for an easy, balanced meal that's easy on the budget? Try this pasta recipe that's a complete meal in a bowl, with whole-grain carbohydrates from the pasta, protein from lean chicken breast, and plenty of fiber, vitamins, and minerals from the vegetables.

Click here to see 15 Easy 15-Minute Pasta Recipes.

4
Servings
253
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Teaspoon kosher salt (optional)
  • 1/2 Pound whole-wheat pasta or spaghetti
  • 1/4 Cup creamy peanut butter
  • 1 1/2 Tablespoon white vinegar
  • 2 Tablespoons honey
  • 2 1/2 Tablespoons reduced-sodium soy sauce
  • 1 Teaspoon dark sesame oil
  • 1 Teaspoon finely minced ginger
  • 2 cloves garlic, minced
  • 3/4 Teaspoons red chile pepper flakes
  • 12 Ounces cooked, boneless, skinless chicken breasts, cut into thin 1/2-inch-thick strips
  • 1 medium-sized cucumber, peeled, seeded, and julienned
  • 1 red bell pepper, halved and julienned
  • 1 medium-sized carrot, peeled and julienned
  • 2 scallions, chopped (optional)
  • 1 Tablespoon plus 1 teaspoon chopped peanuts, unsalted (optional)

Directions

Bring a large pot of water to a boil over high heat. Add the salt, if using. Add the whole-wheat pasta and cook until al dente, 8-10 minutes. Drain the pasta and reserve ¼ cup of the cooking water. Set aside.

In a medium-sized bowl, whisk together the peanut butter, reserved pasta cooking water, vinegar, honey, soy sauce, sesame seed oil, ginger, garlic, and red chile pepper flakes until smooth and creamy. Pour over the pasta. Toss the pasta with the chicken, cucumber, red bell pepper, and carrot. Top each serving with scallions and 1 teaspoon of the chopped peanuts. Serve warm or cold.

Nutritional Facts

Total Fat
9g
13%
Sugar
9g
10%
Saturated Fat
2g
8%
Cholesterol
95mg
32%
Carbohydrate, by difference
12g
9%
Protein
30g
65%
Vitamin A, RAE
32µg
5%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
9µg
10%
Calcium, Ca
56mg
6%
Choline, total
106mg
25%
Fiber, total dietary
2g
8%
Folate, total
27µg
7%
Iron, Fe
2mg
11%
Magnesium, Mg
58mg
18%
Niacin
13mg
93%
Pantothenic acid
2mg
40%
Phosphorus, P
290mg
41%
Riboflavin
1mg
91%
Selenium, Se
39µg
71%
Sodium, Na
1191mg
79%
Thiamin
1mg
91%
Water
123g
5%
Zinc, Zn
2mg
25%

Pea Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Pea Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.