This recipe has Sodium as 60.3% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 29.9% of RDA
• Carbs: 24.3% of RDA
• Fat (total lipid): 34.9% of RDA
• Fiber: 34.2% of RDA
• Fructose: 2.3% of RDA
• Protein: 18.4% of RDA
• Sodium: 60.3% of RDA
• Sugar: 7.4% of RDA
• Vitamin A (IU): 42.0% of RDA
• Vitamin B6: 34.4% of RDA
• Vitamin C: 10.7% of RDA
• Iron: 0.0% of RDA
• Magnesium: 36.8% of RDA
• Manganese: 11.1% of RDA
• Niacin: 44.8% of RDA
• Potassium: 16.1% of RDA
• Zinc: 13.3% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
1.
Fill a large saucepan 2/3 full of water and bring to a boil over high heat.
2.
Salt it so that it tastes good, add the chicken breast, and remove the pot from the heat.
3.
Cover and let the chicken sit until cooked but very tender, about 15 minutes.
4.
Remove the chicken from the water (don’t throw it away!) and cut into it to check its doneness; if it’s still a little pink, return it to the water for another minute or two.
5.
Remove the chicken to a plate and let it rest while you cook the noodles.
6.
Bring the water the chicken was cooked in back to a boil over high heat.
7.
Add the fettuccine, and cook to al dente according to the package directions.
8.
Place the chard in a large colander.
MAKING THE SAUCE
9.
in a small bowl, whisk together 1 teaspoon of the sesame oil, the peanut oil, tahini, soy sauce, vinegar, chili oil, honey, cayenne, if using, and garlic until smooth (Note: It's very spicy without the cayenne, but if you like heat, start with 1/4 tsp. cayenne, then add more to taste).
10.
Drain the pasta directly over the chard, and shake the colander to allow water to drain out.
11.
Transfer chard and noodles to a large bowl. Toss with the remaining teaspoon of sesame oil.
12.
Shred or dice the chicken into the bowl of noodles and chard. Add the scallions. Add the dressing and toss to coat.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 597
Protein 20.7 g
Carbohydrates 66.9 g
Iron 0 mg
Fiber 9.57 g
Calcium 0 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.
