Ingredients
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2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
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½ cup carrot or diced red bell pepper
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1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
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1 large clove garlic, minced
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5 cups reduced-sodium chicken broth
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1 ½ teaspoons dried marjoram
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6 ounces baby spinach, coarsely chopped
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1 15-ounce can cannellini beans or great northern beans, rinsed
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¼ cup grated Parmesan cheese
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⅓ cup lightly packed fresh basil leaves
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Freshly ground pepper to taste
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¾ cup plain or herbed multigrain croutons for garnish (optional)
Directions
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Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
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With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
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Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
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Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.
Nutrition Facts (per serving)
227 | Calories |
9g | Fat |
18g | Carbs |
19g | Protein |
Nutrition Facts | |
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Servings Per Recipe 5 | |
Serving Size about 1 1/2 cups | |
Calories 227 | |
% Daily Value * | |
Total Carbohydrate 18g | 7% |
Dietary Fiber 6g | 21% |
Total Sugars 2g | |
Protein 19g | 39% |
Total Fat 9g | 12% |
Saturated Fat 2g | 10% |
Cholesterol 29mg | 10% |
Vitamin A 3866IU | 77% |
Vitamin C 29mg | 33% |
Folate 77mcg | 19% |
Sodium 211mg | 9% |
Calcium 93mg | 7% |
Iron 2mg | 12% |
Magnesium 44mg | 10% |
Potassium 525mg | 11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.