Southwestern chicken and pasta

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.

Serving Information

Serves 4

Nutritional analysis per serving

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

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 1
Nuts, seeds and dry beans: 1
Vegetables: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 3
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 3