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.
- Yield
- 6 Servings
- Serving size
- 1/6 of recipe
- Rating
- 3.29 of 5 (42 ratings)
Food groups
- Grains: 3 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 16 ounces whole wheat pasta
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 1/2 medium 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 (15.5 ounces) low-sodium cannellini beans, rinsed and drained (can also use great northern or navy beans)
- 2 cups low-sodium chicken broth (or vegetable broth)
- 1 teaspoon Italian seasoning
- salt and pepper (optional, to taste)
- Parmesan cheese, grated (1/2 cup, optional)
Directions
- Wash hands with soap and water.
- Cook the pasta according to directions on box, and drain.
- On medium heat, add vegetable oil and onion to a large pan.
- Cook for 5 minutes, add garlic and cook for 1 minute more.
- Stir in chopped chicken and cook until heated through.
- Add spinach (or chard), beans, chicken or vegetable stock, and Italian seasoning.
- Add in cooked pasta and stir to combine.
- Cook for 5 minutes, until pasta is heated through.
- Add salt and pepper, to taste (optional), and garnish with Parmesan cheese before serving (optional).
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 518.53 |
| Total Fat | 8.49 g |
| Saturated Fat | 1.43 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 44.46 mg |
| Carbohydrates | 82.17 g |
| Dietary Fiber | 12.46 g |
| Total Sugars | 3.34 g |
| Added Sugars included | 0 g |
| Protein | 34.18 g |
| Calcium | 92 mg |
| Potassium | 813 mg |
| Sodium | 205.32 mg |
| Copper | 1 mg |
| Iron | 5 mg |
| Magnesium | 188 mg |
| Phosphorus | 510 mg |
| Selenium | 94 mg |
| Zinc | 4 mg |
| Vitamin A | 70 mcg |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 115 mcg |
| Folate | 127 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.4 mg |
| Niacin | 13 mg |
| Choline | 78 mg |
Recipes you may also like
- Food Group Funny Face
- Pasta Bolognese
- Fiesta Lettuce Wraps and Pepper Boats
- Salmon Burgers and Sweet Potato Oven Fries
- Falafel with Yogurt Sandwich
- Beef & Potatoes
- Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples
- Picadillo
Source
Recipe by: Eat Smart. Be Fit. — University of Maryland Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/pasta-greens-beans-and-chicken. Federal works are public domain in the United States.