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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1/6 of recipe
519
칼로리
34g
단백질
82g
탄수화물
9g
지방
12g
식이섬유
3g
당류
205mg
나트륨
포화지방 1 g · 콜레스테롤 44 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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).
출처: USDA MyPlate Kitchen · Eat Smart. Be Fit. University of Maryland Extension
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