Tuscan White Beans and Rice - 6 servings

Preparation: 10 min. Cooking: 20 min. Total: 30 min.
  • 1 Tbsp olive oil
  • 3/4 lb boneless, skinless chicken breasts, cut into .25 in.-thick strips
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed
  • 1/2 lb fresh spinach leaves, washed, stems removed, torn
  • 1 can diced tomatoes, drained
  • 4-2/3 cups cooked rice
  • 2 cans (15 oz) navy beans, or canned Great Northern beans, drained and rinsed
  • 2 tsp Italian seasoning
  • 2 Tbsp red wine vinegar
  • 2 Tbsp dry sherry
  • 1/2 tsp black pepper, ground
  • 3/4 cup grated Parmesan cheese

Heat oil in large skilled over medium-high heat until hot. Add chicken onion, and garlic; cook 7-10 minutes or until chicken is slightly browned and onion is tender. Add spinach and tomatoes. Cook 3-4 minutes more or until spinach is wilted and tomatoes are simmering. Add rice, navy beans, Italian seasoning, vinegar, sherry and pepper. Cook and stir 3-4 minutes more until thoroughly heated. Sprinkle with Parmesan cheese.

You can substitute 20 oz frozen spinach leaves, thawed and drained, for fresh spinach, if desired.

Courtesy American Dry Bean Board.

Calories Fat Carbs Protein Fiber Sugar Cholesterol Sodium
550 Cal 9 g 77 g 38 g 9.3 g 2.3 g 59 mg 900 mg

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Nutrients

Calories 550 Cal  
Fat 9 g  
Carbs 77 g  
Protein 38 g  
Fiber 9.3 g  
Sugar 2.3 g  

Fats

Fat 9 g  
Fat, Sat. 3.3 g  
Fat, Mono. 3.6 g  
Fat, Poly. 1.3 g  
Cholesterol 59 mg  

Vitamins

Choline 99 mg 18%
Niacin 12 mg 73%
Panto. Acid 1.5 mg 30%
Riboflavin 0.32 mg 25%
Thiamin 0.54 mg 45%
Vitamin A 3700 IU 120%
Vitamin B6 0.72 mg 45%
Vitamin B12 0.48 mcg 20%
Vitamin C 17 mg 18%
Vitamin D 0 IU 0%
Vitamin E 2.6 mg 17%
Vitamin K 190 mcg 160%

Minerals

Calcium 280 mg 28%
Copper 0.5 mg 55%
Fluoride 1.9 mcg 47%
Iron 7.2 mg 89%
Magnesium 140 mg 34%
Manganese 1.6 mg 22%
Phosphorus 500 mg 71%
Potassium 930 mg 20%
Selenium 38 mcg 69%
Sodium 900 mg 60%
Zinc 3.1 mg 28%

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