Monday, July 29, 2013

Cajun Chicken Pasta


Cajun Chicken Pasta

8 ounces uncooked linguine1 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

Prepall your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Setaside.

Seasonchicken 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 addhalf of the chicken. Sauté5 to 6 minutes or until done, set asideon 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 sauté3-4 more minutes or until vegetables are tender. Seasonwith 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.

Reduce heat to medium-low; add chicken broth and pourin slurry stirring about 2 minutes.

Return chicken to skillet; adjustsalt and Cajun seasoning to taste, cookanother minute or two until hot, then addlinguine; tosswell to coat. Topwith chopped scallions and enjoy!

Weight Watchers: 8 Points+

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