Cajun Chicken Pasta (on the light side)
- Number of Servings: 5
Ingredients
8 ounces uncooked linguine 1 pound chicken breast strips 1-2 tsp Cajun seasoning (or to taste) 1 tbsp olive oil 1 medium red bell pepper, thinly sliced 1 medium yellow bell pepper, thinly sliced 8 oz fresh mushrooms, sliced 1/2 red onion, sliced 3 cloves garlic, minced 2 medium tomatoes, diced 1 cup fat free low sodium chicken broth 1/3 cup skim milk 1 tbsp flour 3 tbsp light cream cheese fresh cracked pepper 2 scallions, chopped salt to taste Smart Balance cooking spray
Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt.
Prepare pasta in salted water according to package directions.
Heat a large heavy non-stick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté5 to 6 minutes or 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, sauté 3-4 minutes.
Add mushrooms and tomatoes and sauté3-4 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 linguine; toss well to coat. Top with chopped scallions and enjoy!
Serving Size: Makes 5, 1 1/2 cup servings
Number of Servings: 5
Recipe submitted by SparkPeople user MISSTEE64.
Prepare pasta in salted water according to package directions.
Heat a large heavy non-stick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté5 to 6 minutes or 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, sauté 3-4 minutes.
Add mushrooms and tomatoes and sauté3-4 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 linguine; toss well to coat. Top with chopped scallions and enjoy!
Serving Size: Makes 5, 1 1/2 cup servings
Number of Servings: 5
Recipe submitted by SparkPeople user MISSTEE64.
Nutritional Info Amount Per Serving
- Calories: 358.1
- Total Fat: 8.8 g
- Cholesterol: 58.2 mg
- Sodium: 278.3 mg
- Total Carbs: 43.3 g
- Dietary Fiber: 3.4 g
- Protein: 28.3 g
Member Reviews