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Health Information Library Recipes Southwestern chicken and pasta

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.

Last Updated: April 6th, 2017