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Southwestern 

Chicken and Pasta

 

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  Recipe by Mayo Clinic

Serves: 4

Ingredients:

  • 1 cup uncooked whole-wheat rigatoni
  • 2 boneless, skinless chicken breasts, each 4 ounces, cut into cubes
  • ¼ cup salsa
  • 1 ½ cups canned unsalted tomato sauce
  • 1/8 teaspoon garlic powder
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • ½ cup canned black beans, rinsed and drained
  • ½ cup fresh or canned corn
  • ¼ cup shredded CoJack (Colby and Monterey Jack) cheese

To reduce the amount of sodium in this recipe, use homemade salsa instead of store-bought salsa. To make the salsa, combine chopped fresh tomatoes, diced onions and peppers, cilantro and fresh lime juice.

Directions:

Fill a large pot ¾ full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Spray a large, heavy skillet with cooking spray. Over medium heat, sauté 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.
  Southwestern Chicken and Pasta

Nutrition Facts 
1 serving
Amount Per Serving
Calories
237
Total Fat
5.0 g
     Saturated Fat
2.0 g
     Polyunsaturated Fat
-- g
     Monounsaturated Fat
1 g
Cholesterol
44 mg
Sodium
325 mg
Potassium
-- mg
Total Carbohydrate
29 g
     Dietary Fiber
5 g
     Sugars
0 g
Protein
19 g
 
 

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