SaharDiet

Coach Fitness

Chicken Pasta - BeeaaB - SaharDiet

Cooking time in an hour

Servings 5 Person

BeeaaB Point: 28

BeeaaB

Necessary energy and protein for improving performance and rebuilding muscles after training

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Chicken Pasta and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

25%

Carbohydrate

22%

Protein

31%

Threonine

92%

Isoleucine

116%

Leucine

83%

Lysine

74%

Valine

98%

Tryptophan

122%

Histidine

92%

Tyrosine + Phenylalanine

103%

Methionine + Cysteine

89%

Fat

24%

Essential Fatty Acids (PUFA)

18%

Omega-3

25%

Omega-6

27%

MUFA

29%

SFA

18%

Cholesterol

14%

Trans fats

Fiber

15%

Water

Total Sugar

Vitamins

vitamin c

1% >

Thiamine vitamin b1

14%

Riboflavin vitamin b2

34%

Niacin vitamin b3

77%

Pantothenic acid vitamin b5

38%

Pyridoxine vitamin b6

47%

Folate vitamin b9

Cobalamin vitamin b12

18%

Choline

17%

vitamin a

vitamin d

vitamin k

vitamin e

10%

Minerals

Calcium

11%

Iron

29%

Magnesium

21%

Sodium

27%

Zinc

24%

Selenium

146%

Potassium

17%

Phosphorus

60%

Manganese

49%

Copper

58%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

Ingredients for cooking chicken

Food itemValue

Oil, olive, salad or cooking3 Tbsp (18 gr)

Nuts, shelled walnut5 Unit (40 gr)

Spices, pepper, black1 tsp (2 gr)

Salt, table0.5 tsp (2 gr)

Garlic,2 Medium garlic clove (6 gr)

Chicken, broilers or fryers, breast, meat only, cooked, fried320 gr

Mushrooms, white, stir-fried249 gr

Ingredients for sauce

Food itemValue

Cream, whipped, cream topping, pressurized40 gr

Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D1 Glass (152 gr)

Spices, mace, ground1 gr

Spices, pepper, black1 tsp (2 gr)

Cheese, cheddar20 gr

Ingredients for pasta

Food itemValue

Pasta, cooked, unenriched, without added salt1000 gr

Oil, olive, salad or cooking2 Tbsp (12 gr)

Salt, table0.5 tsp (2 gr)

Arugula,8 gr

Preparation of meat ingredients

First, we cut 400 grams of chicken breast into strips, then add them together with two tablespoons (12 grams) of olive oil, 2 cloves (6 grams) of garlic, half a teaspoon (2 grams) of salt and 1 teaspoon ( Put 2 grams of black pepper in a suitable pan. Next, after washing, chop 200 grams of mushrooms and fry them in a pan with 1 tablespoon (6 grams) of olive oil and then add them to the chicken. At this stage, add 5 pieces (40 grams) of chopped walnuts to the ingredients and continue roasting until the color of the chicken meat changes well and is slightly fried, then remove the pan containing the mushrooms and roasted chicken from We leave it on the heat and go to prepare the pasta sauce.

preparation of sauce

First, we put 40 grams of cream in a suitable container on a very gentle flame and stir regularly for 4 minutes so that it does not stick. Then we add 1 cup (152 grams) of full fat milk little by little. Next, add 20 grams of cheddar cheese and stir frequently. After the sauce boils and thickens a little, add 1 teaspoon (2 grams) of black pepper and continue stirring until the sauce is smooth and the ingredients mix well and when it reaches the right concentration, we add it to the pan containing chicken and mushrooms.

How to prepare pasta (without draining)

We put a pot of water on the heat and let the water reach the boiling point. Then we pour 400 grams of pasta with half a teaspoon (2 grams) of salt into boiling water and let them become soft and cooked on a high flame. Note: In this method, we do not drain the pasta and let the water evaporate. For every 100 grams of pasta, 800 ml of water is needed. When the water in the pot is half a glass, add 2 tablespoons of olive oil and the pasta ingredients that we have already prepared. Now we mix the ingredients slowly with the pasta so that the sauce reaches all the points of the pasta. After the pasta is ready, take it off the heat and serve it in a suitable dish. To decorate the pasta, we can use chopped parsley or arugula and some grated cheese. In this dish, 8 grams of raw arugula are used on the pasta.