CHICKEN Creamy Cajun Chicken Pasta

By pat1908

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

Ingredients

• Ingredients:
• 6 servings, about 1 1/2 cups each Prep 30 mins Cook 30 mins
• 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

Details

Servings 6
Preparation time 30mins
Cooking time 30mins
Adapted from eatingwell.com

Preparation

Step 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.

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.

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.

Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.
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Nutrition 6g fiber 329 cal

Per serving: 329 calories; 8 g fat ( 2 g sat , 3 g mono ); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.