Directions:
- 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.
- 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.
- 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.
- 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
- Per serving: 204 calories; 8 g fat ( 2 g sat , 4 g mono ); 29 mg cholesterol; 16 g carbohydrates; 18 g protein; 6 g fiber; 691 mg sodium; 529 mg potassium.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 260.5 Kcal (1091 kJ) | ||
| Calories from fat | 123.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.67g | 21% | |
|---|---|---|---|
| Cholesterol | 23mg | 8% | |
| Sodium | 994.03mg | 41% | |
| Potassium | 540.9mg | 12% | |
| Total Carbs | 17.31g | 6% | |
| Sugars | 0.62g | 2% | |
| Dietary Fiber | 4.98g | 20% | |
| Protein | 15.71g | 31% | |
| Vitamin C | 11mg | 18% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2.6mg | 14% | |
| Calcium | 144.9mg | 14% | |
| Amount Per 100 g | |||
| Calories | 60.94 Kcal (255 kJ) | ||
| Calories from fat | 28.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.2g | 21% | |
|---|---|---|---|
| Cholesterol | 5.38mg | 8% | |
| Sodium | 232.54mg | 41% | |
| Potassium | 126.54mg | 12% | |
| Total Carbs | 4.05g | 6% | |
| Sugars | 0.15g | 2% | |
| Dietary Fiber | 1.16g | 20% | |
| Protein | 3.68g | 31% | |
| Vitamin C | 2.6mg | 18% | |
| Iron | 0.6mg | 14% | |
| Calcium | 33.9mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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