Nutrition balance score
Good
Glycemic Index
45
Low
Glycemic Load
21
High
Nutrition per serving
Calories507 kcal (25%)
Total Fat19.2 g (27%)
Carbs47 g (18%)
Sugars7.5 g (8%)
Protein35.9 g (72%)
Sodium654.8 mg (33%)
Fiber3.7 g (13%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

2 cupspenne pasta
uncooked

1 tablespoonlight margarine

1red onion
medium, finely diced

2jalapeños
diced

2 teaspoonsminced garlic

1 tablespoonlight margarine

2chicken breasts
diced

1 tablespoonchilli powder
medium

1 teaspoonground cumin

1 teaspoondried oregano

¼ teaspoonsalt

¼ teaspoonblack pepper

2 tablespoonstomato paste

1 cupchicken broth

¼ cupfrozen corn

1 cupmilk

⅓ cupshredded cheese

2 tablespoonsfresh parsley
Instructions
Step 1
Bring a large pot of pasta to a boil, salt it generously and cook the pasta according to the instructions on the package.
Step 2
Meanwhile, heat a large, deep pan and melt the butter in it over medium heat.
Step 3
Stir in the diced onion and pepper and continue to cook for 2-3 minutes, stirring often, until the onion softens.
Step 4
Add the garlic and cook for another minute until fragrant.
Step 5
Add the additional butter, chicken breast and spices. Toss until fully coated and cook until brown and cooked through.
Step 6
Next, add the corn, tomato paste and chicken stock and bring to a simmer.
Step 7
Add the milk and stir until thickened. (If not thickening, add a tablespoon of flour and stir constantly).
Step 8
Add the cooked pasta to the pan and toss well. Stir in the cheddar until it melts, then add the fresh parsley, season to taste and serve immediately.
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