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Obesity Discussion · 01-28-06, 11:16 PM

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.

SERVES 2
Ingredients
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 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 CoJack (Colby and Monterey Jack) cheese

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

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 2
Meat and meat substitutes 3
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 2
Meats, poultry and fish 1
Nuts, seeds and dry beans 1

http://www.mayoclinic.com/health/hea...ecipes/NU00552

01-28-06, 11:16 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Southwestern chicken and pasta 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. SERVES 2 Ingredients 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 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 CoJack (Colby and Monterey Jack) cheese 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 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 3 Nonstarchy vegetables 2 Meat and meat substitutes 3 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 2 Vegetables 2 Meats, poultry and fish 1 Nuts, seeds and dry beans 1 http://www.mayoclinic.com/health/hea...ecipes/NU00552 __________________