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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.

  • 6 Servings
  • $3.00 - $5.99

Ingredients

  • 16 ounces pasta, whole wheat
  • 1 tablespoon vegetable oil
  • 1/2 onion, chopped
  • 3 cloves garlic, chopped
  • 2 cups cooked chicken cubes (or 3 chicken sausages, chopped)
  • 6 cups spinach, chopped (or 1 bunch Swiss chard)
  • 1 can cannellini beans, low-sodium
  • 2 cups chicken broth, low-sodium
  • 1 teaspoon Italian seasoning
  • salt and pepper
  • parmesan cheese, grated

Steps

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 spices.

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).

Ingredients

Serving Size: 1/6 of recipe (453g)

NutrientsAmount
Total Calories478
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.3 g
Omega 3 - EPA2 mg
Omega 3 - DHA3 mg
Cholesterol44 mg
Carbohydrates77 g
Dietary Fiber11 g
Total Sugars3 g
Added Sugars included0 g
Protein34 g
Minerals
Calcium142 mg
Potassium926 mg
Sodium281 mg
Copper668 mcg
Iron6 mg
Magnesium148 mg
Phosphorus416 mg
Selenium70 mcg
Zinc3 mg
Vitamins
Vitamin A145 mcg RAE
Vitamin B60.7 mg
Vitamin B120.1 mg
Vitamin C10 mg
Vitamin D0 mcg
Vitamin E3 mg
Vitamin K153 mcg
Folate133 mcg DFE
Thiamin0.4 mg
Riboflavin0.3 mg
Niacin7 mg
Choline92 mg

Source:

  • Eat Smart. Be Fit.
  • University of Maryland Extension