Chicken dredged in Cajun spices is sauteed with bell peppers and mushrooms and presented in a basil-cream sauce over linguine…
Servings: 5 – Serving Size: 1 1/2 cups
Pointsplus: 8 – Smart Points: 8
Cajun Chicken Pasta on the Lighter Side
8 ounces uncooked linguine (I used Dreamfields)
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
3 tbsp light cream cheese
fresh cracked pepper
2 scallions, chopped
salt to taste
Smart Balance cooking spray
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!
Makes 7 1/2 cups.
Fat: 6.2 g
Protein: 25.9 g
Carb: 44.1 g
Fiber: 6.3 g
Sugar: 3.2 g
Sodium: 126.5 mg (without salt)