Friday, January 4, 2013

Lightened Up Cajun Chicken Pasta

*Hey guys, reminder: I'm in Africa until mid-January and hopefully my posts will all auto-publish correctly. Any emails or comments will be answered when I get home!*

Before I tried to eat mostly Paleo, I would frequently search Skinnytaste for lightened up pasta recipes. This one in particular caught my eye because of all the veggies. And, to be honest, the word 'creamy' is never a bad thing when it comes to pasta. ;)


In any event, this lightened up Cajun Chicken Pasta was a winner! I used whole wheat fettuccine, which was perfect. Chopping the vegetables is the most time-consuming part of this dish but after that it whips together very quickly. And don't worry about using the recipe's given amount of veggies - just throw em all in there because the more the merrier. 


Lightened Up Cajun Chicken Pasta

makes 5 servings

8 ounces uncooked fettuccine
1 pound chicken breast strips
1 to 2 teaspoons Cajun seasoning (to your taste)
Garlic powder
1 tablespoon olive oil
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
8 ounces mushrooms, sliced
1/2 red onion, sliced
3 cloves garlic, minced
2 tomatoes, diced
1 cup low-sodium chicken broth
1/3 cup skim milk
1 tablespoon flour
3 tablespoons light cream cheese
2 scallions, chopped
Salt and freshly ground black pepper
Cooking spray

1. Prep pasta according to package directions.
2. In a small blender, make a slurry by combining milk, flour, and cream cheese. Set aside.
3. Season chicken generously with Cajun seasoning, garlic powder, and salt. [I didn't use salt on mine because my Cajun powder included salt as an ingredient. Check yours!]
4. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add half the chicken; saute 5 to 6 minutes or until done. Remove and set aside on a plate; repeat with remaining chicken.
5. Add olive oil to skillet and reduce to medium. Add peppers, onions, and garlic; saute 3 to 4 minutes. Add mushrooms and tomatoes; saute 3 to 4 more minutes until vegetables are tender. Season with salt, garlic powder, and black pepper.
6. Reduce heat to medium-low; add chicken broth and the slurry from step 2. Stir about 2 minutes.
7. Return chicken to skillet; adjust seasonings to taste. Cook another minute or until hot. Add fettuccine and toss well to coat. Top with scallions before eating.

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