Chicken pasta primavera is a classic Italian-American dish that combines chicken, vegetables, and pasta in a creamy or olive oil-based sauce. It’s a delicious and versatile meal that can be healthy or indulgent depending on how it’s prepared. But how many calories are actually in a serving of chicken pasta primavera? The answer depends on the specific ingredients used in the recipe.
Calories In Pasta
The base of chicken pasta primavera is pasta. The calorie content of pasta varies by the type and size of pasta used:
| Pasta Type | Calories per 1 Cup Cooked |
|---|---|
| Spaghetti | 220 |
| Penne | 200 |
| Fettuccine | 195 |
| Linguine | 210 |
| Bowtie | 200 |
As you can see, on average, 1 cup of cooked pasta contains around 200 calories. So if a chicken pasta primavera recipe calls for 2 cups of cooked pasta, that’s already 400 calories just from the pasta alone.
Calories In Chicken
In chicken pasta primavera, cooked chicken breast or thighs are added to the pasta along with vegetables and sauce. The calorie content of chicken varies by cut:
| Chicken Type | Calories per 100g |
|---|---|
| Chicken Breast | 165 |
| Chicken Thigh | 209 |
| Chicken Drumstick | 185 |
| Chicken Wing | 239 |
Chicken breast is one of the leanest cuts at only 165 calories per 100g. Meanwhile, chicken thighs and wings contain a bit more fat and calories.
For example, if a chicken pasta primavera recipe calls for 200g (around 7oz) of cooked chicken breast, that would add about 330 calories to the dish. Using chicken thighs instead would add about 418 calories for the same 200g portion.
Calories In Vegetables
Chicken pasta primavera recipes commonly include a variety of fresh vegetables like zucchini, broccoli, carrots, spinach and more. These vegetables provide important nutrients and fiber, while adding very minimal calories:
| Vegetable | Calories per 100g |
|---|---|
| Broccoli | 34 |
| Carrots | 41 |
| Spinach | 23 |
| Zucchini | 17 |
| Bell Pepper | 20 |
When used as a supporting ingredient in chicken pasta primavera, vegetables add nutrients and volume while contributing minimal calories. Even if a recipe contains 2-3 cups of mixed veggies, that may only total 50-100 calories or so.
Calories In Sauce
The sauce is where chicken pasta primavera can range from light to decadent. Some recipes use a broth or olive oil-based sauce seasoned with herbs, garlic, lemon, etc. Other recipes make an indulgent cream sauce with butter, heavy cream or cheese.
Here are the calories for 1/4 cup of some common pasta primavera sauce bases:
| Sauce Type | Calories per 1/4 Cup |
|---|---|
| Olive Oil | 119 |
| Chicken Broth | 12 |
| Alfredo Sauce | 180 |
| Heavy Cream | 206 |
| Pesto | 205 |
So a chicken pasta primavera made with a 1 cup olive oil sauce would add about 476 calories. Meanwhile, a cream-based sauce could easily add over 800 calories for just a 1 cup portion.
Any additional ingredients like cheese, nuts, olives or dried fruit added on top would provide extra calories as well.
Putting It All Together
So to tally up the full calorie count for chicken pasta primavera:
– Pasta: 200 calories per 1 cup cooked
– Chicken: 165-209 calories per 100g
– Vegetables: 25-50 calories per 1 cup
– Sauce: 119-800 calories per 1 cup
This means a reasonably sized serving would contain:
– 2 cups pasta: 400 calories
– 7oz chicken breast: 330 calories
– 1.5 cups vegetables: 50 calories
– 0.5 cup light sauce: 60 calories
Total = About 840 calories per serving
However, made with higher calorie ingredients like heavy cream sauce and chicken thighs, the total could easily exceed 1,200 calories per serving.
On the lower end, with extra veggies and broth-based sauce over chicken breast, a serving could have as little as 650 calories.
So in summary, a serving of chicken pasta primavera can range from 650-1,200+ calories depending on the specific recipe ingredients. But on average, a single serving contains around 800-900 calories.
To make the dish lighter:
– Use chicken breast instead of thighs
– Load up on low-calorie vegetables
– Choose tomato or broth-based sauces instead of cream
– Limit high-calorie additions like cheese, oils, nuts
With some simple substitutions, chicken pasta primavera can be a lean, protein-packed meal under 750 calories per serving. But it certainly can become an indulgent pasta dish as well if you’re not careful with the recipe.
Calorie Totals for Different Serving Sizes
Here are some estimates for total calories in chicken pasta primavera based on serving size:
| Serving Size | Estimated Calories |
|---|---|
| 1 cup | 500-700 |
| 1.5 cups | 700-900 |
| 2 cups | 900-1,100 |
| 2.5 cups | 1,100-1,300 |
| 3 cups | 1,300-1,500 |
These ranges account for differences in recipe types from light to heavy. In general, a typical 1 cup serving of chicken pasta primavera contains around 600 calories, while a large 3 cup portion may have up to 1,400 calories.
Nutrition Facts for Chicken Pasta Primavera
Now that we’ve covered calories, here is the full nutritional breakdown for a typical serving (2 cups) of chicken pasta primavera:
| Nutrient | Amount |
|---|---|
| Calories | 950 |
| Carbohydrates | 108g |
| Protein | 57g |
| Fat | 32g |
| Saturated Fat | 10g |
| Sodium | 460mg |
| Fiber | 6g |
| Sugar | 8g |
As you can see, a standard chicken pasta primavera is high in carbohydrates from the pasta, provides a good amount of protein from the chicken, and also contains some fat from the sauce and any cheese or oil.
The sodium is moderate if using mainly fresh ingredients, not processed foods. Fiber will vary based on the type of pasta and amount of vegetables. There are 8g of natural sugar in this recipe primarily from the carrots and tomatoes.
So in conclusion, chicken pasta primavera can make both a nutritious meal with lean protein, veggies and whole grain pasta, or a more decadent dish depending on the cooking method. On average, a 2 cup serving contains around 950 calories. But this dish can clock in anywhere from 650-1,400 calories depending on your recipe. Load up on veggies, choose lighter sauces and lean chicken to keep calories and fat down.
Tips for Lightening Up Chicken Pasta Primavera
Here are some easy tips to reduce calories and increase nutrition in chicken pasta primavera:
– Use whole wheat or veggie pasta instead of white pasta
– Substitute cauliflower rice or zucchini noodles for half the pasta
– Choose chicken breast and remove skin before cooking
– Use cooking methods like grilling, baking or sautéing instead of frying
– Boost the veggies! The more the better.
– Choose tomato-based sauces instead of cream or cheese sauces
– For creaminess, use pureed vegetables like cauliflower or butternut squash instead of heavy cream
– Skip the fatty meats like sausage or bacon as add-ins
– Use lean protein alternatives like shrimp or chickpeas
– Flavor with herbs, spices, garlic and lemon instead of oil, butter or cheese
– Skip the breadcrumbs or panko topping
– Go light on the parmesan cheese or use lower-fat options
– Use olive oil and annatto oil instead of butter for cooking
With some simple subs like these, you can cut significant calories and fat while increasing the nutrition in chicken pasta primavera. This Italian favorite can be one of the healthiest pasta dishes with a few easy tweaks.
Low Calorie Chicken Pasta Primavera Recipe
Here is a sample recipe for a lower calorie version of chicken pasta primavera averaging around 650 calories per serving:
Ingredients:
– 8oz whole wheat spaghetti
– 1 cup chopped zucchini
– 1 cup chopped broccoli
– 1 cup halved cherry tomatoes
– 1 cup chopped bell pepper
– 7 oz boneless, skinless chicken breasts
– 3 cloves garlic, minced
– 1/4 cup olive oil
– 1/4 cup vegetable or chicken broth
– 1 lemon, juiced
– 1/4 cup parmesan cheese
– Salt, pepper and Italian seasoning to taste
Instructions:
1. Bring a large pot of salted water to a boil. Add pasta and cook until al dente. Drain and set aside.
2. In a skillet, sauté chicken with garlic, salt and pepper until cooked through. Slice or shred chicken.
3. In the same skillet, heat olive oil over medium high heat. Add vegetables and sauté 3-4 minutes until crisp-tender.
4. Add chicken broth and lemon juice to skillet. Simmer 1-2 minutes.
5. Add cooked pasta and shredded chicken back to skillet and toss to coat in sauce.
6. Remove from heat. Add parmesan cheese and fresh herbs. Toss again.
7. Season to taste with salt, pepper and Italian seasoning.
8. Serve hot and enjoy!
With all the vegetables, lean chicken and pasta, this version of chicken pasta primavera comes in at only around 650 calories per large 2 cup serving. It skips heavy creams and cheeses, while pumping up nutrition.
High Calorie Chicken Pasta Primavera Recipe
To compare, here is a recipe for a higher calorie chicken pasta primavera with indulgent ingredients:
Ingredients:
– 8oz fettuccine pasta
– 1/2 cup sliced mushrooms
– 1/2 cup peas
– 4oz bacon, cooked and crumbled
– 1 lb chicken thighs
– 1/4 cup butter
– 3 cloves garlic
– 1/4 cup flour
– 2 cups heavy cream
– 1 cup grated parmesan cheese
– 1/4 cup olive oil
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package directions. Drain and set aside.
2. In a skillet, cook chicken thighs in butter and oil until browned and cooked through. Set aside.
3. In the skillet, sauté mushrooms, garlic and bacon 2-3 minutes.
4. Whisk in flour and then slowly whisk in heavy cream. Simmer until thickened.
5. Add cooked pasta, chicken, peas and parmesan to sauce. Toss to coat.
6. Season with salt and pepper.
7. Serve warm and enjoy!
With the fettuccine pasta, chicken thighs, bacon, heavy cream and cheese, this version of chicken pasta primavera contains around 1,200 calories per hearty 2 cup serving.
Conclusion
Chicken pasta primavera can range from a light, nutrition-packed meal to an indulgent, creamy pasta dish. On average, a single serving of around 2 cups contains 800-900 calories. However, the number of calories in chicken pasta primavera depends entirely on the specific ingredients used.
To make this dish healthier, choose whole grain pasta, lots of vegetables, lean proteins like chicken breast or shrimp, and tomato-based sauces. With some simple substitutions, you can enjoy chicken pasta primavera as part of a healthy diet in appropriate portion sizes. Just be mindful of heavy creams, oils, cheese and fatty meats that can ramp up calories and fat quickly.
