Mexican Chicken Penne Bake (Low Sodium, Low Fat, High Protein)

704SHARES
Mexican Chicken Penne Bake (Low Sodium, Low Fat, High Protein)

4.5 of 5 (4)
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 7
  • 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

View full nutritional breakdown of Mexican Chicken Penne Bake (Low Sodium, Low Fat, High Protein) calories by ingredient
Report Inappropriate Recipe

Submitted by:

Introduction

This is a low sodium, low fat, high protein entree. Best served with salad greens. The directions include my own taco mix which reduces the amount of sodium in the recipe. If you are crunched for time or don't have a spice rack, just buy packaged taco mix. I don't like things hot, so IF YOU LIKE IT HOT, add your favorite reduced sodium SALSA!! This is a low sodium, low fat, high protein entree. Best served with salad greens. The directions include my own taco mix which reduces the amount of sodium in the recipe. If you are crunched for time or don't have a spice rack, just buy packaged taco mix. I don't like things hot, so IF YOU LIKE IT HOT, add your favorite reduced sodium SALSA!!
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 diced
    1 cup red bell pepper diced
    3 tomatoes diced
    1 1/2 cup 1% organic low fat milk
    1/2 cup fat free sour cream
    1/2 cup fat free cheddar cheese shredded
    1/2 reduced fat mexican cheese shredded
    1 12 oz. pasta (wheat or other)
    1 1/2 lb. chicken breast, no skin, no bone
    4 oz. fat free cream cheese
    1 15 oz can Goya reduced sodium black beans
    ___________________________

    reduced sodium Salsa (if desired)
    mixed salad greens (your choice)
    non stick cooking spray (Pam)


Directions

-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

704SHARES

Rate This Recipe

Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    I cut the penne amount in half because the ingredients wouldn't fit even in a 13x8x2 dish. I also used 2 tsp cayenne. On each serving I used a low sodium seasoning and this is now one of my favorite dishes! - 8/24/15

    Was this review helpful?   yes  No


  • 1 of 1 people found this review helpful
    SOOOO GOOD!!! and easy to make. I used non fat yogurt instead of sour cream worked great! Nice to amke own taco mix cut out the sodium!! :) - 5/19/12

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    Very good, I added salsa. - 11/26/11

    Was this review helpful?   yes  No
  • Penne does need to be reduced, but this recipe is delicious! So tasty and the taco spice recipe is a keeper. - 4/23/16

    Was this review helpful?   yes  No


  • 0 of 1 people found this review helpful
    Why soy flour? - 1/30/12

    Was this review helpful?   yes  No
See All Comments