Sunday, June 3, 2012

Cajun Chicken Pasta: Lightened Up

The produce section at my local grocer is booming with some excellent choices in fresh vegetables and fruits. My personal favorite? Bell peppers. Red and yellow bell peppers are called for in this recipe, and their sweetness mixed with the spicy cajun seasoning is an excellent mix. Normally a cream based pasta dish can run you a day'd worth of caloric intake, but using low-fat cream cheese, whole wheat linguini, and lots of fresh veggies allows you to indulge after a long weekend while you wind down for the upcoming week.

Cajun Chicken Pasta

  • 8 oz. whole wheat linguini
  • 1 tbsp. olive oil
  • 1 chicken breast, sliced
  • 2 tsp. cajun seasoning
  • 1 tsp. garlic powder
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1/2 onion, sliced
  • 3 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1 cup chicken broth
  • 1/3 cup milk
  • 1 tbsp. flour
  • 3 tbsp. cream cheese
  • Scallions
  • Salt & pepper
In a blender, mix together the milk, flour, and cream cheese. Set aside.

Boil a large pot of water and cook pasta according to directions. 

Meanwhile, season chicken with cajun seasoning, 1/2 tsp. garlic powder, and salt. Spray large skillet with cooking spray and cook chicken until browned. Set aside. 

In same skillet, add olive oil, bell peppers, onions, and garlic. Saute 3-4 minutes. Add tomatoes and saute for another 3-4 minutes. Season with 1/4 tsp. salt, 1/2 tsp. garlic powder, and pepper. 

Reduce heat, add broth and milk mixture; stirring for 2 minutes. Add pasta, toss to coat. Top with scallions. Serve. 

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