Skinny Taste Cajun Chicken Pasta |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Ingredients:
Directions:
1. Cajun Chicken Pasta on the Lighter Side
2. Celebrate Mardi Gras with this colorful Cajun spiced pasta tossed with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light sauce.
3. 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!
4. I took a knife skills class at Sur La Table this week with my girlfriend and of course I HAD to buy a new knife and cutting board there. I was so excited to put my new skills to work and cut my veggies like a pro with my new knife, a task I would normally dread.
5. This dish comes together rather quickly once all your vegetables are chopped.
6. You can make this with shrimp instead of chicken, or use a combination of both. Make this vegetarian by leaving the chicken out or replacing it with tofu and the chicken broth with vegetable broth. You can also make this gluten-free by using brown rice pasta and replacing the flour with 1 teaspoon of corn starch. Hope you enjoy!!
7. Cajun Chicken Pasta on the Lighter Side
8.
9. Servings: 5 • Serving Size: 1 1/2 cups • Old Points: 6 pts • Points+: 8 pts
10. Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar: 3.2 g
11. Sodium: 126.5 mg (without salt)
12. Ingredients:
13. ounces uncooked linguine (I used Dreamfields)
14. pound chicken breast strips
15. -2 tsp Cajun seasoning (or to taste)
16. tbsp olive oil
17. medium red bell pepper, thinly sliced
18. medium yellow bell pepper, thinly sliced
19. oz fresh mushrooms, sliced
20. /2 red onion, sliced
21. cloves garlic, minced
22. medium tomatoes, diced
23. cup fat free low sodium chicken broth
24. /3 cup skim milk
25. tbsp flour
26. tbsp light cream cheese
27. fresh cracked pepper
28. scallions, chopped
29. salt to taste
30. Smart Balance cooking spray
31. Directions:
32. 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.
33. Prepare
34. pasta in salted water according to package directions.
35. Heat
36. a large heavy nonstick skillet over medium-high heat;
37. spray
38. with cooking spray and
39. half of the chicken.
40. Sauté
41. to 6 minutes or until done,
42. set aside
43. on a plate and repeat with the remaining chicken.
44. Set aside.
45. olive oil to the skillet and reduce to medium;
46. bell peppers, onions, and garlic to skillet,
47. sauté
48. -4 minutes
49. mushrooms and tomatoes and
50. sauté
51. -4 more minutes or until vegetables are tender.
52. Season
53. with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
54. Reduce
55. heat to medium-low;
56. chicken broth and
57. pour
58. in slurry
59. stirring
60. about 2 minutes.
61. Return
62. chicken to skillet;
63. adjust
64. salt and Cajun seasoning to taste,
65. cook
66. another minute or two until hot, then
67. linguine;
68. toss
69. well to coat.
70. with chopped scallions and enjoy!
71. Makes 7 1/2 cups.
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