Creamy Cajun Chicken Pasta

3.9 (179)
Creamy Cajun Chicken Pasta

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

Yield: 6 servings, about 1 1/2 cups each
Active Time: 30
Total Time: 30

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.

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

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

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

Carbohydrate Serving 2 1/2

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

From EatingWell November/December 2010