Pasta with Greens, Beans, and Chicken
Loaded with protein and fiber, this delicious dish can be made quickly. Enjoy with a side of your favorite fruit.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1/6 of recipe
519
カロリー
34g
タンパク質
82g
炭水化物
9g
脂質
12g
食物繊維
3g
糖類
205mg
ナトリウム
飽和脂肪酸 1 g · コレステロール 44 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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).
出典: USDA MyPlate Kitchen · Eat Smart. Be Fit. University of Maryland Extension
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