Perfect Peanut Whole-Wheat Pasta with Chicken and Vegetables

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

Perfect Peanut Whole-Wheat Pasta with Chicken and Vegetables

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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
471
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.

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.

Nutritional Facts

Total Fat
13g
19%
Sugar
13g
N/A
Saturated Fat
2g
12%
Cholesterol
62mg
21%
Protein
33g
66%
Carbs
61g
20%
Vitamin A
183µg
20%
Vitamin B12
0.2µg
3%
Vitamin B6
1mg
53%
Vitamin C
42mg
70%
Vitamin D
0.9IU
0.2%
Vitamin E
3mg
13%
Vitamin K
14µg
17%
Calcium
58mg
6%
Fiber
2g
9%
Folate (food)
79µg
N/A
Folate equivalent (total)
79µg
20%
Iron
3mg
18%
Magnesium
152mg
38%
Monounsaturated
5g
N/A
Niacin (B3)
14mg
69%
Phosphorus
427mg
61%
Polyunsaturated
3g
N/A
Potassium
743mg
21%
Riboflavin (B2)
0.3mg
20.2%
Sodium
379mg
16%
Sugars, added
9g
N/A
Thiamin (B1)
0.4mg
28.7%
Zinc
3mg
18%

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