Cajun Chicken Pasta Light

Cajun Chicken Pasta Light

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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 375.1
  • Total Fat: 8.6 g
  • Cholesterol: 57.7 mg
  • Sodium: 727.1 mg
  • Total Carbs: 45.9 g
  • Dietary Fiber: 3.9 g
  • Protein: 30.9 g

View full nutritional breakdown of Cajun Chicken Pasta Light calories by ingredient
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Introduction

Cut chicken breast into strips
1-2 tsp. Cajun seasoning
1 Med red, 1 med yellow bell pepper, thinly sliced
8 oz. mushrooms
1/2 Red onion, sliced
2 Medium tomatoes, sliced
1/3 cup skim milk
1 Tbs flour

Cut chicken breast into strips
1-2 tsp. Cajun seasoning
1 Med red, 1 med yellow bell pepper, thinly sliced
8 oz. mushrooms
1/2 Red onion, sliced
2 Medium tomatoes, sliced
1/3 cup skim milk
1 Tbs flour


Number of Servings: 5

Ingredients

    8 oz Barilla Linguine
    16 oz Tyson boneless, skinless chicken breast
    1.5 tsp Cajun Seasoning (by KARENWP08)
    1 tbsp Olive Oil
    75 gram(s) bell pepper, red, sweet, raw
    50 grams Yellow Peppers (bell peppers)
    8 medium Mushrooms, fresh
    1. cup Red Onion Raw (1/4 cup, 40g or 1.4oz)
    3 clove Garlic
    2 medium whole (2-3/5" dia) Red Ripe Tomatoes
    1 cup Campbell's low sodium chicken broth
    5.5 oz Milk, Kroger Skim Milk
    0.062 cup Flour - Gold medal all purpose flour
    3 tbsp Low fat cream cheese
    1 dash Pepper, black
    1 tsp Salt (table) (by CYNDYY1)
    2 medium (4-1/8" long) Scallions, raw

Tips

Makes 7 1/2 cups


Directions

Prep all your vegetables
In a small blender (or bowl) make a slurry by combining milk, flour and cream cheese. Set aside.
Season chicken generously withy cajun seasoning, garlic powder and salt.
Prepare pasta in salted water according to package directions
Heat a lrage non-stick skillet over medium- high heat; spray with cooking spray and add haldf the chicken. Saute 6-6 minutes or until done, set aside and repeat with 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 black pepper to taste.
Reduce heat to medium-low, add chicken broth abd pour slurry in and stir about 2 minutes.
Return chicken to skillet, adjust salt and cajun seasoning to taste. Cok another minute or two until hot the add linguine; toss well to coat. Top with chopped scallions and enjoy!


Serving Size: 1.5 Cup

Number of Servings: 5

Recipe submitted by SparkPeople user PEVERS96080.

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Member Ratings For This Recipe


  • Very Good
    One and a half cups of this is pretty filling. Taste great, big chunks of chicken. Add Cajun seasonings with your guests in mind. I thought it was fine, partner thought it was on the spicy side - 8/27/18

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