Skinny Taste Cajun Chicken Pasta

Community Recipe from

Ingredients

  • pasta

Preparation

  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. Skinnytaste.com
  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. 8 ounces uncooked linguine (I used Dreamfields)
  14. 1 pound chicken breast strips
  15. 1-2 tsp Cajun seasoning (or to taste)
  16. 1 tbsp olive oil
  17. 1 medium red bell pepper, thinly sliced
  18. 1 medium yellow bell pepper, thinly sliced
  19. 8 oz fresh mushrooms, sliced
  20. 1/2 red onion, sliced
  21. 3 cloves garlic, minced
  22. 2 medium tomatoes, diced
  23. 1 cup fat free low sodium chicken broth
  24. 1/3 cup skim milk
  25. 1 tbsp flour
  26. 3 tbsp light cream cheese
  27. fresh cracked pepper
  28. 2 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. add

  40. half of the chicken.
  41. Sauté

  42. 5 to 6 minutes or until done,
  43. set aside

  44. on a plate and repeat with the remaining chicken.
  45. Set aside.

  46. Add

  47. olive oil to the skillet and reduce to medium;
  48. add

  49. bell peppers, onions, and garlic to skillet,
  50. sauté

  51. 3-4 minutes
  52. .

  53. Add

  54. mushrooms and tomatoes and
  55. sauté

  56. 3-4 more minutes or until vegetables are tender.
  57. Season

  58. with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.

  59. Reduce

  60. heat to medium-low;
  61. add

  62. chicken broth and
  63. pour

  64. in slurry
  65. stirring

  66. about 2 minutes.

  67. Return

  68. chicken to skillet;
  69. adjust

  70. salt and Cajun seasoning to taste,
  71. cook

  72. another minute or two until hot, then
  73. add

  74. linguine;
  75. toss

  76. well to coat.
  77. Top

  78. with chopped scallions and enjoy!

  79. Makes 7 1/2 cups.
August 2012

This recipe is a personal recipe added by Melissa123 and has not been tested or endorsed by MyRecipes.

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