Cajun Chicken Pasta on the Lighter Side
Cajun Chicken Pasta on the Lighter Side
(Skinny taste.com)
Servings: 5 • Serving Size: 1 1/2 cups Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g
Ingredients:
8 ounces uncooked linguine (I substitued for Quinoa pasta)
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 (our flour alternative)
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 nonstick skillet over medium-high heat; spray with cooking spray and add the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate.
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 sauté 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 linguine; toss well to coat. Top with chopped scallions and enjoy!