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Creamy Cajun Chicken Pasta




Source of Recipe


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Creamy Cajun Chicken Pasta

Adapted from EatingWell: November/December 2010
Reviews rated this 3.9 of 5 stars.
Exchanges
Serves: 6 (1-1/2 cups ea)
Total time 30 min

This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.

READER'S COMMENT: "This is a great recipe. The flavor is very fresh and the cajun seasoning makes it just a lil spicy! I doubled -everything- except the chicken since a box of pasta is usually 14-16 oz."

Ingredients:
• 8 ounces whole-wheat fusilli or rotini
• 1 tablespoon canola oil
• 2 slices bacon, chopped
• 1 large sweet onion, halved and thinly sliced
• 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
• 1 medium green bell pepper, sliced
• 3 cloves garlic, minced
• 4 teaspoons Cajun seasoning (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon all-purpose flour
• 1 28-ounce can crushed tomatoes
• 1/3 cup reduced-fat sour cream
• 1/2 cup sliced scallions for garnish

Preparation:
1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

2. Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.

3. Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.

4. Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.


• Tip: We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce with salt to taste. *** (salt-free) Cajun or Blackened Seasoning Mix in Make-your-Own Category

** By using salt-free Cajun Seasoning you lower the sodium to 346mg.

Per serving: 329 calories; 8 g fat (2 g sat, 3 g mono); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; ++++ Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat