Serves 6, costs about $2 per serving

13.25 to 16 ounces whole-wheat spiral-shaped pasta

1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch pieces

3/4 teaspoon saltfree Italian seasoning blend or 3/4 teaspoon dried thyme

16 ounces frozen broccoli, thawed

1 15.25-ounce can, no salt added, whole-kernel corn, rinsed and drained, or 16 ounces frozen whole kernel corn, thawed

8 ounces fat-free cream cheese, softened 1 cup fat-free, plain

1 cup fat-free, plain yogurt

1. Preheat the oven to 350 degree F. In a large pot, cook the pasta according to package directions, omitting the salt. Drain well in a colander. Return the pasta to the pot. Cover and set aside.2. In a large skillet, cook the chicken over high heat for 5 minutes, or until no longer pink in the center, stirring frequently. Reduce the heat to low. Stir in the Italian seasoning blend, broccoli, corn, cream cheese, yogurt. Cook for 5 minutes, or until the cream cheese has melted.3. Transfer the chicken mixture to the pot with the cooked pasta, stirring to mix well.4. Transfer to a 13 x 9 x 2-inch baking dish. Bake, covered with aluminum foil, for 15 minutes, or until heated through. Calories 486Total Fat 4.5 g Saturated Fat 1.0 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 1.0 g

Cholesterol 80 mg

Sodium 456 mg

Total Carbohydrate 68 g

Dietary Fiber 11 g

Sugars 11 g

Protein 45 g