Mexican Chicken Penne Bake (Low Sodium, Low Fat, High Protein)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 7
Ingredients
Taco Mix (No Sodium) Home-made as follows:- 4 tsp Chilli powder- 2 tsp Soy Flour- 2 tsp Cumin- 2 tsp Oregano flakes- 1/2 tsp Onion powder- 1/2 tsp Garlic powder- 1 tsp Cayenne pepper___________________________4 green onions diced1 cup red bell pepper diced3 tomatoes diced1 1/2 cup 1% organic low fat milk1/2 cup fat free sour cream1/2 cup fat free cheddar cheese shredded1/2 reduced fat mexican cheese shredded1 12 oz. pasta (wheat or other)1 1/2 lb. chicken breast, no skin, no bone4 oz. fat free cream cheese1 15 oz can Goya reduced sodium black beans___________________________reduced sodium Salsa (if desired)mixed salad greens (your choice)non stick cooking spray (Pam)
-Mix spices, set aside.
-Mix milk, cheeses, sour cream, and cream cheese in glass measuring cup and microwave until soft. Save 1/4 cup shredded cheese to sprinkle on top. Add spices to cheese sauce. Mix well with wire wisk.
-Cook pasta and drain.
-Rinse black beans, drain, and pat dry.
-Dice all vegetables. Mix with pasta and black beans.
-Spray large glass casserole dish (11"x5"x2"deep) with Pam or other cooking spray.
-Add pasta/ veggie/ bean mix to dish and spread out evenly.
-Cut chicken into long 3-4" strips, place on top of pasta/ veggie/ bean mix.
-Pour cheese sauce on top of casserole, making sure to saturate corners and edges so they don't burn.
-Bake at 375 for 30 minutes covered.
-Remove cover, sprinkle with leftover shredded cheese and resume baking at 375 for 40 minutes or until chicken is done.
-Serve with salad greens.
-Top with salsa if desired.
Serving Size: 7 large servings
-Mix milk, cheeses, sour cream, and cream cheese in glass measuring cup and microwave until soft. Save 1/4 cup shredded cheese to sprinkle on top. Add spices to cheese sauce. Mix well with wire wisk.
-Cook pasta and drain.
-Rinse black beans, drain, and pat dry.
-Dice all vegetables. Mix with pasta and black beans.
-Spray large glass casserole dish (11"x5"x2"deep) with Pam or other cooking spray.
-Add pasta/ veggie/ bean mix to dish and spread out evenly.
-Cut chicken into long 3-4" strips, place on top of pasta/ veggie/ bean mix.
-Pour cheese sauce on top of casserole, making sure to saturate corners and edges so they don't burn.
-Bake at 375 for 30 minutes covered.
-Remove cover, sprinkle with leftover shredded cheese and resume baking at 375 for 40 minutes or until chicken is done.
-Serve with salad greens.
-Top with salsa if desired.
Serving Size: 7 large servings
Nutritional Info Amount Per Serving
- Calories: 454.4
- Total Fat: 4.1 g
- Cholesterol: 84.9 mg
- Sodium: 322.1 mg
- Total Carbs: 60.0 g
- Dietary Fiber: 9.7 g
- Protein: 49.4 g
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