عشاءمتوسط

Pasta with Greens, Beans, and Chicken

Name: Pasta with Greens, Beans, and Chicken
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 6
Ingredients: 16 ounces whole wheat pasta; 1 tablespoon vegetable oil; 1/2 medium onion, chopped; 3 cloves garlic, chopped; 2 cups cooked chicken cubes; 6 cups spinach, chopped; 1 can (15.5 ounces) low-sodium cannellini beans, rinsed and drained; 2 cups low-sodium chicken broth; 1 teaspoon Italian seasoning; salt and pepper; Parmesan cheese, grated

Loaded with protein and fiber, this delicious dish can be made quickly. Enjoy with a side of your favorite fruit.

40 min6 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/6 of recipe

519

سعرات حرارية

34g

بروتين

82g

كربوهيدرات

دهون

12g

ألياف

سكر

205mg

صوديوم

دهون مشبعة 1 g · كوليسترول 44 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

whole wheat pasta
16 ounces
vegetable oil
1 tablespoon · or cooking oil of choice
onion, chopped
1/2 medium
garlic, chopped
3 cloves
cooked chicken cubes
2 cups · or 3 chicken sausages, chopped
spinach, chopped
6 cups · or 1 bunch Swiss chard
low-sodium cannellini beans, rinsed and drained
1 can (15.5 ounces) · can also use great northern or navy beans
low-sodium chicken broth
2 cups · or vegetable broth
Italian seasoning
1 teaspoon
salt and pepper
optional, to taste
Parmesan cheese, grated
1/2 cup, optional

التعليمات

1
Wash hands with soap and water.
2
Cook the pasta according to directions on box, and drain.
3
On medium heat, add vegetable oil and onion to a large pan.
4
Cook for 5 minutes, add garlic and cook for 1 minute more.
5
Stir in chopped chicken and cook until heated through.
6
Add spinach (or chard), beans, chicken or vegetable stock, and Italian seasoning.
7
Add in cooked pasta and stir to combine.
8
Cook for 5 minutes, until pasta is heated through.
9
Add salt and pepper, to taste (optional), and garnish with Parmesan cheese before serving (optional).

المصدر: USDA MyPlate Kitchen · Eat Smart. Be Fit. University of Maryland Extension

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