Cajun Chicken Pasta , light version
- Number of Servings: 5
Ingredients
8 oz uncooked pasta (Dreamfields)1 lb skinless chicken breasts, cut in strips1-2 tsp Cajun seasoning1 tbsp olive oil1 whole red bell pepper, cut into strips1 whole yellow or orange pepper, cut in strips8 oz fresh baby bella mushrooms, sliced1/2 onion, sliced into strips3 cloves garlic, finely minced2 medium tomatoes, diced, seeded1 cup skim milk1 tbsp flour3 tbsp light cream cheese fresh cracked pepper2 scallions, sliced
Cook pasta, set aside. Prep all veggies. Mix milk, flour, and cream cheese into a slurry. Set aside. Season chicken generously with Cajun seasoning, garlic powder, and salt.
Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Saute' until done, set aside on a plate and repeat with the remaining chicken. Set aside.
Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, saute' 3-4 minutes.
Add mushrooms and tomatoes and saute' 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add pasta; toss well to coat. Top with scallions.
Serving Size: 5 equal servings
Number of Servings: 5
Recipe submitted by SparkPeople user MAMAFLETCH.
Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Saute' until done, set aside on a plate and repeat with the remaining chicken. Set aside.
Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, saute' 3-4 minutes.
Add mushrooms and tomatoes and saute' 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add pasta; toss well to coat. Top with scallions.
Serving Size: 5 equal servings
Number of Servings: 5
Recipe submitted by SparkPeople user MAMAFLETCH.
Nutritional Info Amount Per Serving
- Calories: 344.7
- Total Fat: 6.3 g
- Cholesterol: 57.4 mg
- Sodium: 239.1 mg
- Total Carbs: 43.3 g
- Dietary Fiber: 5.9 g
- Protein: 31.1 g
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