Pasta, rice & noodles · 2 servings

Chicken, pumpkin & spinach pasta

Name: Chicken, pumpkin & spinach pasta
Prep time: 10 min
Total time: 30 min
Yield: 2 servings
Ingredients: Chicken breast, raw — 220 g; wholemeal pasta, dry — 160 g; pumpkin — 250 g; baby spinach — 80 g; parmesan — 20 g; olive oil — 10 g; garlic — 6 g

Wholemeal pasta with pan-fried chicken, soft pumpkin, spinach and parmesan. A simple 30-minute dinner for busy weeknights.

Pasta

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At a glance

All meals · 10 minutes active preparation · 30 minutes total · meal

Method range: 1–4 servings.

Contains: gluten, milk, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 2141 kJ
Protein: 40.8 g
Carbs: 57.2 g
Fat: 10.4 g

Iron: 4.5 mg
Calcium: 205.7 mg
Folate: 131.3 µg
Vitamin C: 19.5 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Method

Cook the wholemeal pasta in a large saucepan of boiling water, adding the diced pumpkin for the last 10 minutes. Drain in a colander, keeping a little cooking water.
Meanwhile, dice the chicken breast. Heat the olive oil in a large frying pan over medium-high heat and cook the chicken for 6–7 minutes, until cooked through.
Add the crushed garlic for 30 seconds, then the baby spinach until wilted.
Toss the pasta and pumpkin through the pan with a splash of the cooking water.
Serve topped with the grated parmesan.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	2141 kJCooking estimate incomplete	—
	40.8 gCooking estimate incomplete	—
	10.4 gCooking estimate incomplete	—
	11.8 gCooking estimate incomplete	47%AI · reported contribution only
	57.2 gCooking estimate incomplete	—
	206 mgCooking estimate incomplete	21%RDI · reported contribution only
	15 µgCooking estimate incomplete	10%RDI · reported contribution only
	4.5 mgCooking estimate incomplete	25%RDI · reported contribution only
	0.29 µgCooking estimate incomplete	12%RDI · reported contribution only
	131 µgCooking estimate incomplete	33%RDI · reported contribution only
	19.5 mgCooking estimate incomplete	43%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.

MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms

Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.

Calculation assumptions & recipe adaptations

Original October 2026 recipe copy supplied by the owner. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.

Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.

Chicken breast, raw: Weighed edible quantity for the whole two-serving recipe.
wholemeal pasta, dry: Weighed edible quantity for the whole two-serving recipe.
pumpkin: Weighed edible quantity for the whole two-serving recipe.
baby spinach: Weighed edible quantity for the whole two-serving recipe.
parmesan: Weighed edible quantity for the whole two-serving recipe.
olive oil: Weighed edible quantity for the whole two-serving recipe.
garlic: Weighed edible quantity for the whole two-serving recipe.

AFCD attribution, data & methods

Food matches used for nutrition

Chicken breast, raw: Chicken, breast, lean flesh, raw
wholemeal pasta, dry: Pasta, wholemeal wheat flour, dry
pumpkin: Pumpkin, peeled, fresh, raw
baby spinach: Spinach, baby, fresh, raw
parmesan: Cheese, parmesan, fresh, regular fat
olive oil: Oil, olive
garlic: Garlic, peeled, fresh, raw