Southwestern chicken and pasta
Nutrition Facts
Serving Size About 1 1/2 cups
Calories 245
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 5 g | |
| Sodium | 174 mg | |
| Cholesterol | 47 mg | |
| Dietary fiber | 6 g | |
| Protein | 20 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Any tubular pasta, such as rigatoni or penne, will work in this recipe.
Ingredients
(Serves 4)- 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.