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Southwestern chicken and pasta

April 6, 2017

Recipe

Any tubular pasta, such as rigatoni or penne, will work in this recipe.

Serves 4

To reduce the amount of sodium in this recipe, replace commercial salsa with homemade.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente). Drain the pasta thoroughly.

While pasta is cooking, spray a large, heavy skillet with cooking spray. Over medium heat, saute the chicken until browned and opaque throughout, 7 to 10 minutes. Stir in the salsa, tomato sauce, garlic powder, cumin, chili powder, black beans and corn. Stir thoroughly and cook until heated through. Add the pasta and gently toss to mix evenly.

Divide the pasta between individual plates. Sprinkle each serving with 2 tablespoons cheese. Serve immediately.

1 cup uncooked whole-wheat rigatoni
2 boneless, skinless chicken breasts, each 4 ounces, cut into cubes
1/4 cup salsa
1 1/2 cups canned unsalted tomato sauce
1/8 teaspoon garlic powder
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 cup canned black beans, rinsed and drained
1/2 cup fresh or canned corn
1/4 cup shredded Monterey Jack and colby cheese

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 1 Grains and grain products 1 Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 2 Meat and meat substitutes Milk and milk products 3 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits 1 Protein and dairy Sweets 3 Vegetables

Nutritional analysis per serving

Calcium 245 Calories 30 g Total carbohydrate 47 mg Cholesterol 6 g Dietary fiber 1 g Monounsaturated fat Potassium 20 g Protein 2 g Saturated fat About 1 1/2 cups Serving size 174 mg Sodium 5 g Total fat