Creamy Cajun Chicken Pasta

Creamy Cajun Chicken Pasta

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

From EatingWell: November/December 2010
Yield: 6 servings, about 1 1/2 cups each
Active Time: 30
Total Time: 30

Ingredients

  1. 8 ounces whole-wheat fusilli or rotini
  2. 1 tablespoon canola oil
  3. 2 slices bacon, chopped
  4. 1 large sweet onion, halved and thinly sliced
  5. 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
  6. 1 medium green bell pepper, sliced
  7. 3 cloves garlic, minced
  8. 4 teaspoons Cajun seasoning (see Tip)
  9. 1/2 teaspoon freshly ground pepper
  10. 1 tablespoon all-purpose flour
  11. 1 28-ounce can crushed tomatoes
  12. 1/3 cup reduced-fat sour cream
  13. 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.

Tips & Notes

  • 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.

Nutrition

Nutrition Per Serving: 329 calories; 8 g fat (2 g sat, 3 g mono); 50 mg cholesterol; 43 g carbohydrates; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

Nutrition Bonus: Vitamin C (53% daily value), Vitamin A (23% dv), Iron (21% dv), Magnesium & Potassium (20% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat