Cajun Chicken Pasta/Rice

Servings: 5 • Serving Size: 1½ cups • Old Points: 6 pts • Points+: 8 pts Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar: 3.2 g Sodium: 126.5 mg (without salt)

Cajun Chicken Pasta/Rice

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 8

    ounces uncooked linguine (I used Dreamfields)

  • 1

    pound chicken breast strips

  • 1-2

    tsp Cajun seasoning (or to taste)

  • 1

    tbsp olive oil

  • 1

    medium red bell pepper, thinly sliced

  • 1

    medium yellow bell pepper, thinly sliced

  • 8

    oz fresh mushrooms, sliced

  • ½

    red onion, sliced

  • 3

    cloves garlic, minced

  • 2

    medium tomatoes, diced

  • 1

    cup fat free low sodium chicken broth

  • cup skim milk

  • 1

    tbsp flour

  • 3

    tbsp light cream cheese

  • fresh cracked pepper

  • 2

    scallions, chopped

  • salt to taste

  • Smart Balance cooking spray

Directions

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 scallions and enjoy! Makes 7 1/2 cups.


Nutrition

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