By Mayo Clinic Staff
Dietitian's tip:
To reduce the amount of sodium in this recipe, replace commercial salsa with homemade.
Number of servings
Serves 4
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Weight management
- Healthy-carb
- High-fiber
Ingredients
- 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
Directions
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.
Nutritional analysis per serving
Serving size: About 1 1/2 cups
- Calories 245
- Total fat 5 g
- Saturated fat 2 g
- Trans fat Trace
- Monounsaturated fat 1 g
- Cholesterol 47 mg
- Sodium 174 mg
- Total carbohydrate 30 g
- Dietary fiber 6 g
- Total sugars 8 g
- Added sugars 0 g
- Protein 20 g
- Vegetables 3
- Carbohydrates 1
- Protein and dairy 1
- Starches 1
- Nonstarchy vegetables 3
- Meat and meat substitutes 2
- Grains and grain products 1
- Vegetables 3
- Meats, poultry and fish 1
- Nuts, seeds and dry beans 1
April 06, 2017Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/southwestern-chicken-and-pasta/rcp-20049823