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Cajun Chicken Pasta On The Lighter Side

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Ingredients

Adjust Servings:
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

Nutritional information

Calories
Carbohydrates
44g
Protein
26g
Fat
6g
Saturated Fat
1.5g
Cholesterol
44mg
Sodium
126mg
Fiber
6g
Sugar
3g
Blue Smart Points
8
Green Smart Points
Purple Smart Points
Points +

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Cajun Chicken Pasta On The Lighter Side

Features:
    Cuisine:

    Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

    • 30 min
    • Serves 5
    • Easy

    Ingredients

    Directions

    Share

    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 dont be shy!,Alt=,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.,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 swap 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 gluten-free flour.,Pasta with Broccoli and Sausage,Pasta with Chicken Sausage, Peppers and Escarole,One Pot Spaghetti and Meat Sauce,Penne with Brussels Sprouts Ragu


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    Steps

    1
    Done

    In a Small Blender Make a Slurry by Combining Milk, Flour and Cream Cheese Set Aside

    2
    Done

    Season Chicken Generously With Cajun Seasoning, Garlic Powder and Salt.

    3
    Done

    Prepare Pasta in Salted Water According to Package Directions.

    4
    Done

    Heat a Large Heavy Nonstick Skillet Over Medium-High Heat; Spray With Cooking Spray and Add Half of the Chicken.

    5
    Done

    Saut 5 to 6 Minutes or Until Done, Set Aside on a Plate and Repeat With the Remaining Chicken. Set Aside.

    6
    Done

    Add Olive Oil to the Skillet and Reduce to Medium; Add Bell Peppers, Onions, and Garlic to Skillet, Saut 3-4 Minutes.

    7
    Done

    Add Mushrooms and Tomatoes and Saut 3-4 More Minutes or Until Vegetables Are Tender.

    8
    Done

    Season With 1/4 Tsp Salt, Garlic Powder and Fresh Cracked Pepper to Taste.

    9
    Done

    Reduce Heat to Medium-Low; Add Chicken Broth and Pour in Slurry Stirring About 2 Minutes.

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    Matthew Ross

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