Tuesday, April 30, 2013

Delish Dinner: Light Chicken Cajun Pasta

I found this recipe on Skinnytaste.com when I was looking for some healthier chicken recipes that wasn't just plain chicken. I was skeptical because I don't have a lot of luck when cooking chicken when it's not part of enchiladas or a casserole. But, this was sooo good! I've actually made it a couple of times lately and every time its so yummy. It definitely has some kick, but you can adjust the spiciness to your tastes. I like to add lots of veggies and use less pasta when I eat this meal to keep it a bit healthier, but I still get to eat a lot (bonus!). My husband likes more pasta and it's super easy to just add some more for him, so it fits for both of us! This has a couple of steps and does take a few pots and pans and I usually like to stay away from meals like that- (I hate doing dishes), but this meal is worth it!

8 ounces uncooked linguine
1 pound chicken breast strips
1-2 tsp Cajun seasoning (or to taste)
1 tsp garlic powder
1 tbsp olive oil
1 large red bell pepper, thinly sliced
1 large yellow bell pepper, thinly sliced
1/2 red onion, sliced
3 cloves garlic, minced
2 tomatoes, diced
1 cup fat free low sodium chicken broth
1/3 cup skim milk
1 tbsp flour
3 tbsp light cream cheese
salt & pepper to taste
2 scallions, chopped
cooking spray

So, the first thing you need to do is chop up all your veggies.  I like to do this the night before after Baby Boy goes to bed, so it's all done cause it kinda takes a while.  The original recipe included mushrooms, but I'm not a fan so I don't use them.  You could always add them though if you like them. :)  After all your veggies are cut set them aside.

The next thing you prep is part of the sauce. In a small blender make a little slurry by combining milk, flour and cream cheese.  Set aside to use in sauce later.

Next, season your chicken strips with cajun seasoning, salt, and garlic powder.  Use as much seasoning as you want.  I like to use a lot.  It is spicy, but the chicken has a lot of good flavor.  After the chicken is all seasoned, heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and the chicken. Sauté until done, set aside on a plate.
Now you can cook your pasta according to the directions on the box.  While that's cooking, add olive oil to your skillet and reduce heat to medium; add bell peppers, onions, and garlic to skillet and sauté 3-4 minutesAdd the tomatoes and sauté 3-4 more minutes or until all vegetables are tender. Season with  salt, garlic powder and pepper to taste.

Reduce heat to medium-low and add chicken broth.  Then pour in the slurry you blended earlier, stirring about 2 minutes. 

Return chicken to skillet and add any salt and Cajun seasoning to taste. Cook another minute or two until the chicken is hot, then add the linguine and toss well to coat and mix it all up. Top with chopped scallions and enjoy your delicious dinner!

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