Recipe: Southwestern chicken and pasta

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.

 

Ingredients

Directions

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.

Nutritional Analysis

(per serving)

Calories	482	Cholesterol	81 mg
Protein	41 g	Sodium	700 mg
Carbohydrate	59 g	Fiber	8 g
Total fat	8 g	Potassium	700 mg
Saturated fat	3 g	Calcium	151 mg
Monounsaturated fat	2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Carbohydrates	4
Protein and dairy	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

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

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	2
Vegetables	2
Meats, poultry and fish	3
Nuts, seeds and dry beans	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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