Cajun Chicken Pasta Recipe
Cajun Chicken Pasta is a family favorite, and the best part is, it's healthy and my kids still love it. This is a perfect recipe to sneak vegetables into, and introduce your kids to them.
Serving6
Ingredients
- 8 ounces linguine, uncooked
- 1 pound boneless, skinless chicken breasts, cut into strips
- 2 teaspoons Cajun seasoning, to taste
- 1 Tablespoon Olive oil
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 8 ounces fresh mushrooms, sliced
- ½ red onion, sliced
- 3 cloves garlic, minced
- 2 tomatoes, diced
- 1 cup chicken broth, low sodium, fat free
- ⅓ cup skim milk
- 1 Tablespoon flour
- 6 Tablespoons cream cheese, fat free
- 8 green onions, chopped
- salt and pepper, to taste
Equipment
Instructions
- Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken 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 add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on 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 sauté 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
- Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
- Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped green onions and enjoy!
Nutrition
Calories: 348 kcal · Carbohydrates: 39 g · Protein: 25 g · Fat: 10 g · Saturated Fat: 4 g · Trans Fat: 1 g · Cholesterol: 65 mg · Sodium: 294 mg · Potassium: 818 mg · Fiber: 4 g · Sugar: 6 g · Vitamin A: 1736 IU · Vitamin C: 76 mg · Calcium: 72 mg · Iron: 2 mg