Name: Lemon Pasta with Chicken, Sun Dried Tomatoes and Arugula
Prep time: 10 min
Cook time: 20 min
Yield: 4 servings
Ingredients: chicken breasts; penne (dry); sun-dried tomatoes (dry); baby arugula; lemon juice; italian seasoning; salt; ground pepper

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Lemon Pasta with Chicken, Sun Dried Tomatoes and Arugula

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30 minutes

4 servings

Adjust servings

dairy-free

gluten-free

(?)

Has gluten from:

penne (dry)

kid friendly

has meat

(?)

Has meat from:

chicken breast

has pasta

(?)

Has pasta from:

penne (dry)

has seafood

mediterranean

vegan

(?)

Not vegan due to:

chicken breast
penne (dry)

vegetarian

(?)

Not vegetarian due to:

chicken breast

pescatarian

paleo

(?)

Not paleo due to:

penne (dry)

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 0.4% of RDA
• Calories: 14.0% of RDA
• Carbs: 18.5% of RDA
• Fat (total lipid): 4.5% of RDA
• Fiber: 27.0% of RDA
• Fructose: 0.3% of RDA
• Protein: 14.2% of RDA
• Sodium: 5.2% of RDA
• Sugar: 18.4% of RDA

• Vitamin A (IU): 26.1% of RDA
• Vitamin B6: 25.6% of RDA
• Vitamin C: 17.2% of RDA
• Iron: 0.0% of RDA
• Magnesium: 31.9% of RDA
• Manganese: 11.6% of RDA
• Niacin: 37.0% of RDA
• Potassium: 24.3% of RDA
• Zinc: 10.8% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

50.8

Calories

279

Fiber

7.55

Iron

0.006

Protein

16.0

Sodium

70.8

Sugars

5.75

Fat (total lipid)

2.77

INGREDIENTS

Amount

Measure

Adjust

Ingredient

whole

chicken breast

large in size, boneless, skinless, cut into 1-inch cubes.

cups

penne (dry)

cup

sun-dried tomato (dry)

chopped.

cup

baby arugula

tbsp

lemon juice

freshly squeezed.

tsp

italian seasoning

salt

to taste.

ground pepper

to taste.

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PREPARATION

PREPARING THE PASTA

Prepare the pasta according to the directions on the package.

PREPARING THE CHICKEN

While the pasta is cooking, place a nonstick frying pan over medium high heat and lightly coat the bottom with olive oil.

Add the cubed chicken and cook until no longer pink on the inside.

While the chicken is cooking, whisk together the lemon juice, Italian seasoning, and salt and pepper to taste.

Remove the chicken and place in a bowl. Pour the lemon juice mixture over and mix well.

Add the sun-dried tomatoes and mix well.

Add the chicken mixture to the pasta and mix well, making sure all ingredients are evenly distributed throughout the pasta.

TO SERVE

Add a few spoonfuls of pasta to a bowl. Top with baby arugula.

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A gluten-free variant of this recipe can be made. Just substitute gluten-free penne (dry) for penne (dry).

Make it Wheat Free!

A wheat-free variant of this recipe can be made. Just substitute gluten-free penne (dry) for penne (dry).

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 279

Protein 16.0 g

Carbohydrates 50.8 g

Iron 0.01 mg

Fiber 7.55 g

Calcium 3.72 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.