½ cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cup reduced-sodium chicken broth
1 ½ tsp dried marjoram
6 oz baby spinach, coarsely chopped
15 oz cannellini beans or great northern beans, rinsed
¼ cup grated Parmesan cheese
⅓ cup lightly packed fresh basil leaves
¾ cup freshly ground pepper to taste
plain or herbed multigrain croutons for garnish (optional)
1. 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.
2. 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.
3. 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.
4. 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.
Provided by: EatingWell
Per Single Serving / Serves 5 Total
- Calories 204 12%
- Calories from fat 72 10%
- Total Fat 8gm 29%
- Sodium 691mg 24%
- Total Carbohydrates 16gm
- Fiber 6gm
- Protein 18gm
- Cholesterol 29mg 5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.