Grilled Chicken with Rotini is a delightful dish that combines tender chicken, spiralled pasta, and a rich marinara sauce. This meal appeals to children’s tastes and provides essential nutrients, making it an excellent choice for family dinners.
Ingredients:
- Chicken breasts
- Rotini pasta
- Marinara sauce
- Olive oil
- Garlic powder
- Onion powder
- Salt
- Pepper
- Italian seasoning (optional)
Nutrients:
The table below provides an estimated breakdown of the nutritional content per 1 serving of Grilled Chicken with Rotini Pasta & Marinara:
| Nutrient | Amount per Serving | Health Impact |
|---|---|---|
| Calories | 550-650 kcal | Mainly from the grilled chicken and olive oil in the marinara sauce. |
| Protein | 45-55g | High-protein meal that supports muscle growth and satiety. |
| Fat | 8-12g | It can be high due to marinara sauce; opt for a lighter portion if needed. |
| Saturated Fat | 2-4g | Low in unhealthy fats, making it heart-friendly. |
| Carbohydrates | 75-85g | Primary energy source from rotini pasta. |
| Fiber | 5-7g | Supports digestion and gut health. |
| Sugar | 8-12g | Naturally occurring in tomatoes. |
| Sodium | 700-1,000mg | Can be high due to marinara sauce; opt for a lighter portion if needed. |
| Cholesterol | 90-110mg | Comes primarily from grilled chicken. |
Notes: Gluten Sensitive
Nutritional Benefits of Grilled Chicken with Rotini Pasta & Marinara
- High in Lean Protein: The grilled chicken provides a lean source of protein essential for muscle maintenance.
- Rich in Complex Carbohydrates: The rotini pasta offers long-lasting energy, making it great for active individuals.
- Heart-Healthy Ingredients: The marinara sauce contains lycopene, a powerful antioxidant that supports heart health.
- Low in Saturated Fat: Grilling instead of frying keeps this meal light and nutritious.
Considerations & Healthier Alternatives
- Request whole wheat rotini for more fiber and nutrients.
- Ask for light marinara sauce to reduce sodium content.
- Add steamed vegetables or a side salad for extra vitamins and minerals.
The Grilled Chicken with Rotini Pasta & Marinara is a protein-rich, flavorful, satisfying Italian dish with great taste and balanced nutrition. Whether enjoyed as-is or with minor modifications, it remains a wholesome choice at Olive Garden!
Why Grilled Chicken with Rotini?
This dish is packed with protein from the grilled chicken and carbohydrates from the Rotini, making it a balanced meal. Kids love the fun shape of Rotini, which holds the sauce beautifully, enhancing the eating experience.
ingredients Overview
To create a delicious Grilled Chicken with Rotini, you will need:
- Chicken breasts
- Rotini pasta
- Marinara sauce (store-bought or homemade)
- Olive oil, salt, and pepper
- Optional: grated Parmesan cheese and fresh basil
Using high-quality ingredients ensures that the dish is flavorful and nutritious.
Preparation Steps
- Grilling the Chicken: Season chicken breasts with olive oil, salt, and pepper. Grill them over medium heat for 6-7 minutes per side or until fully cooked.
- Cooking the Rotini: Boil water in a pot, add salt, and cook the Rotini according to package instructions until al dente. Drain and set aside.
- Making the Marinara Sauce: If using homemade marinara, sauté garlic and onions in olive oil, add crushed tomatoes, and simmer. For a quicker option, heat store-bought marinara in a saucepan.
Serving Suggestions
Plate the Rotini and top it with sliced grilled chicken. Drizzle with marinara sauce and sprinkle with grated Parmesan cheese and fresh basil for added flavor. Serve with steamed veggies or garlic bread for a complete meal.
Why It’s a Family Favorite
Grilled Chicken with Rotini is easy to prepare and versatile, customizable to suit various tastes. Its presence on the Olive Garden Menu highlights its popularity, making it a familiar and comforting option for many families.
Conclusion
Grilled Chicken with Rotini is a nutritious and tasty meal for kids. Its simplicity and wholesome ingredients make it a perfect addition to your dinner rotation. Try making it home and enjoy a delightful family meal everyone will appreciate.
Frequently Asked Questions (FAQs)
- What does marinara sauce go with?
- Marinara sauce pairs well with pasta, pizza, breadsticks, and meat dishes.
- How many calories is pasta with grilled chicken?
- Approximately 400-600 calories, depending on portion size and ingredients.
- How many calories are in chicken pasta marinara?
- Around 500-700 calories per serving.
- Does chicken go in pasta?
- Yes, chicken is a common protein added to pasta dishes.
- What is pasta marinara?
- Pasta marinara is pasta served with a tomato-based marinara sauce.
- What is the difference between pasta sauce and marinara sauce?
- Pasta sauce is a general term, while marinara is a specific type of tomato sauce, often seasoned with herbs and garlic.