PREP TIME:
10 mins
COOK TIME:
20 mins
TOTAL TIME:
30 mins
YIELD:5 SERVINGS
CUISINE:American
Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.
INGREDIENTS
8 ounces uncooked linguine
1 pound chicken breast strips
1-2 tsp Cajun seasoning, or to taste
1 tsp garlic powder
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 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
cooking spray
INSTRUCTIONS
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 half of the chicken.
Sauté 5 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 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!
NOTES
Makes 7 1/2 cups.
Serving: 11/2 cups, Calories: 324kcal, Carbohydrates: 44g, Protein: 26g, Fat: 6g, Saturated Fat: 1.5g, Cholesterol: 44mg, Sodium: 126mg, Fiber: 6g, Sugar: 3gBlue Smart Points:7Green Smart Points:8Purple Smart Points:7Points +:8