Southwestern Chicken & Pasta

  Posted on June 16, 2010  by Leslie Blythe  1 comment

Serves 2 High Fiber

1 cup uncooked 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 tsp garlic powder
1 tsp cumin
1/2 tsp chili powder
1/2 cup canned black beans, rinsed and drained
1/2 cup fresh or canned corn
1/4 cup shredded Colby and Monterey Jack cheese

Fill a large pot 3/4 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, 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.

Dietitian’s tip: 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.