Cajun Chicken Pasta (on the light side)
436317977.jpg&description=Cajun Chicken Pasta (on the light side) Recipe){kind=link}
436317977.jpg)
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
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.
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.