Cajun Chicken Pasta (on the light side)

Cajun Chicken Pasta (on the light side)
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Nutritional Info
  • Servings Per Recipe: 5
  • 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

View full nutritional breakdown of Cajun Chicken Pasta (on the light side) calories by ingredient
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Introduction

One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish is a perfect example. Be sure to be generous with your Cajun spices, it should have plenty of kick so don't be shy! (Skinnytaste.com) One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish is a perfect example. Be sure to be generous with your Cajun spices, it should have plenty of kick so don't be shy! (Skinnytaste.com)
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

Directions

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.

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