By Mayo Clinic Staff

Dietitian's tip:

To reduce the amount of sodium in this recipe, replace commercial salsa with homemade.

Number of servings

Serves 4

Ingredients

  1. 1 cup uncooked whole-wheat rigatoni
  2. 2 boneless, skinless chicken breasts, each 4 ounces, cut into cubes
  3. 1/4 cup salsa
  4. 1 1/2 cups canned unsalted tomato sauce
  5. 1/8 teaspoon garlic powder
  6. 1 teaspoon cumin
  7. 1/2 teaspoon chili powder
  8. 1/2 cup canned black beans, rinsed and drained
  9. 1/2 cup fresh or canned corn
  10. 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.

Nutritional analysis per serving

Serving size :About 1 1/2 cups

  • Calories 245
  • Total fat 5 g
  • Saturated fat 2 g
  • Trans fat Trace
  • Monounsaturated fat 1 g
  • Cholesterol 47 mg
  • Sodium 174 mg
  • Total carbohydrate 30 g
  • Dietary fiber 6 g
  • Total sugars 8 g
  • Added sugars 0 g
  • Protein 20 g
April 06, 2017