Stew, chicken, with pasta
Common food
Photo: Wikipedia
This is a comforting, brothy stew where tender chicken and soft pasta swim in a savory, often tomato-based or herb-infused broth. It offers a satisfying texture contrast between the silky noodles and the lean, shredded poultry. Nutritionally, it's a surprisingly light yet protein-rich meal, making it an excellent choice for a balanced, low-fat dinner.
Calorie split: 38% protein · 41% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its deep, savory flavors and the way the pasta absorbs the rich broth, creating a one-pot comfort experience. It's a versatile staple that can be adapted with countless herbs, spices, and vegetables, making it a beloved home-cooked classic across many cultures.
⚠️ Watch-outs & how to enjoy it better
The pasta component can cause a moderate blood-sugar spike if over-portioned, especially for those with insulin sensitivity. To counteract this, pair it with extra vegetables or a side salad to increase fiber and slow digestion, and practice portion control by measuring your pasta serving. Additionally, be mindful of sodium content if using store-bought broth or seasoning; opt for low-sodium versions and add flavor with fresh herbs instead.
Key benefits
- High protein-to-calorie ratio supports muscle maintenance.
- Low in fat, making it heart-healthy.
- Contains fiber from pasta and vegetables for digestive health.
- Hydrating due to its broth base.
- Provides a balanced mix of protein and carbohydrates for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of combining pasta and broth in a stew is so ancient that pasta itself was originally cooked in broth to make it more palatable and nutritious, a practice dating back to medieval Italian cuisine.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 108 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 2.5 g |
| Carbohydrate, by difference | 10.8 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.92 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 301 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 15.3 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 26.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 32.5 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 68.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 643 ug |
| Carotene, alpha | 259 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 270 ug |
| Lutein + zeaxanthin | 81.0 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.68 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.94 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 0.80 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.57 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 37.0 mg |
Amino acid profile (per 100g)
Estimated from Stew, hominy with mutton (Navajo) — USDA does not publish this profile for Stew.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.54 g |
| Lysine | 0.43 g |
| Methionine | 0.16 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.18 g |
| Valine | 0.29 g |
| Arginine | 0.39 g |
| Histidine | 0.16 g |
| Alanine | 0.42 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 0.99 g |
| Glycine | 0.45 g |
| Proline | 0.39 g |
| Serine | 0.25 g |
FAQ
Is chicken and pasta stew a good meal for weight loss?
Yes, it can be. With only 108 calories per 100g and a high protein content, it's a filling, low-calorie option that helps maintain satiety without excessive fat or sugar.
Can I make this stew gluten-free?
Absolutely. Simply substitute the traditional wheat pasta with gluten-free pasta made from rice, corn, or legumes. The rest of the stew remains naturally gluten-free if you use gluten-free broth.
How does the fiber content affect the dish?
The 1.1g of fiber per 100g comes mainly from the pasta and any vegetables in the stew. While not extremely high, it contributes to digestive health and helps moderate blood sugar response when paired with the protein and fat from the chicken.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.08 kcal/g · 38% calories from protein · 1.1 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.