Sunday, September 16, 2012

Cajun Chicken Pasta

Calories about 325
Fat 6 Grams
Protein 26 Grams


  • 8 ounces uncooked whole wheat linguine
  • 1 pound chicken breast strips
  • 1-2 tsp Cajun seasoning (or to taste)
  • garlic powder to taste (a dash or two)
  • 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
  • 3 tbsp 1/3 less fat cream cheese
  •  pepper to taste
  • 2 scallions, chopped
  • cooking spray


Prep all your vegetables.
In a small blender combine milk, flour and cream cheese. Set aside.
Season chicken generously with Cajun seasoning and garlic powder.
Prepare pasta 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  garlic powder and pepper to taste.
Reduce heat to medium-low; add chicken broth and pour in mixture from blender stirring about 2 minutes.
Return chicken to skillet; adjust Cajun seasoning to taste, cook another minute or two until hot,
Add linguine; toss well to coat. 
Top with chopped scallions

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