Main Dishes
March 26, 2013
Calories
240
Sodium
138mg
5% DV
Fat
11g
18% DV
Protein
19g
38% DV
Carbs
14g
5% DV
Fiber
3g
14% DV
Cajun Chicken Pasta on the Lighter Side
1634
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!
6
8 ounces uncooked linguine
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, to taste
2 scallions, chopped
salt, to taste
cooking spray
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, to taste
2 scallions, chopped
salt, to taste
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!
Nutritions
Calories
240
Sodium
138mg
5% DV
Fat
11g
18% DV
Protein
19g
38% DV
Carbs
14g
5% DV
Fiber
3g
14% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
4g
20%
Polysaturated Fat
2g
13%
Monosaturated Fat
5g
34%
Cholesterol
59mg
20%
Sodium
138mg
5%
Potassium
527mg
15%
Protein
19g
38%
% DAILY VALUE*
Total Carbohydrate
Fiber
3g
14%
Sugar
3g
6%
Vitamin A
1027IU
20%
Vitamin B6
0.54mg
27%
Vitamin C
15mg
26%
Calcium
116mg
11%
Iron
1mg
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.