Black Bean and Corn Pasta with Chicken

Dairy Free
Health score
19%
Black Bean and Corn Pasta with Chicken
20 min.
8
307kcal

Suggestions

Ingredients

  •  chicken breast halves boneless cooked cut into bite-sized pieces
  • 15 ounce black beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced with juice canned
  • cup corn kernels fresh
  • 16 ounce shells 
  • dash pepper sauce hot
  • servings salt and pepper to taste
  • dash worcestershire sauce 

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil.
  2. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
  3. In a large skillet over low heat, cook corn and black beans, 2 minutes. Stir in the tomatoes, reserving their juice. Season with salt and pepper, and cook 2 minutes more.
  4. Pour in enough tomato juice to cover and season with hot pepper sauce and Worcestershire. Increase heat slightly, stir in chicken, and heat through, 3 to 5 minutes. Spoon over cooked pasta.

Nutrition Facts

Calories307kcal
Protein22.55%
Fat5.87%
Carbs71.58%

Properties

Glycemic Index
5.25
Glycemic Load
17.02
Inflammation Score
-5
Nutrition Score
13.027391300253%

Nutrients percent of daily need

Calories:306.61kcal
15.33%
Fat:1.99g
3.06%
Saturated Fat:0.42g
2.6%
Carbohydrates:54.55g
18.18%
Net Carbohydrates:48.71g
17.71%
Sugar:2.66g
2.96%
Cholesterol:18.08mg
6.03%
Sodium:438.75mg
19.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.19g
34.38%
Selenium:45.67µg
65.25%
Manganese:0.68mg
33.9%
Phosphorus:240.1mg
24.01%
Fiber:5.84g
23.38%
Vitamin B3:4.56mg
22.81%
Vitamin B6:0.34mg
16.91%
Magnesium:62.73mg
15.68%
Copper:0.28mg
14.19%
Folate:51.38µg
12.85%
Potassium:444.68mg
12.71%
Vitamin B1:0.17mg
11.45%
Iron:1.95mg
10.86%
Zinc:1.33mg
8.9%
Vitamin B5:0.87mg
8.75%
Vitamin B2:0.14mg
8.01%
Vitamin C:3.03mg
3.68%
Calcium:32.54mg
3.25%
Source:Allrecipes