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Creamy Cajun Chicken Pasta

Creamy Cajun Chicken Pasta
Creamy Cajun Chicken Pasta

Creamy Cajun Chicken Pasta

This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins

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

Instructions
 

  • Bring a large pot of water to a boil. Cook
  • pasta until just tender, 8 to 10 minutes or ac-
  • cording 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,
  • EatingWell Healthier Recipes
  • about 2 minutes. Add chicken, bell pepper,
  • garlic, Cajun seasoning and pepper. Cook stir-
  • ring, until the onion and bell pepper are begin-
  • ning 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 thick-
  • ened and the chicken is cooked through,
  • about 2 minutes. Remove from the heat. Stir in
  • sour cream.
  • Stir the pasta into the sauce. Serve sprin-
  • kled with scallions, if desired.

Notes

Per serving: 329 calories; 8 g fat (2 g sat, 3 g
mono); 50 mg cholesterol; 43 g carbohydrate;
0 g added sugars; 25 g protein; 6 g fiber; 656
mg sodium; 691 mg potassium.
Nutrition bonus: Vitamin C (53% daily value),
Vitamin A (23% dv), Iron (21% dv), Magnesium
& Potassium (20% dv).
Carbohydrate Servings: 21/2
Exchanges: 2 starch, 2 vegetable, 2 lean
meat, 1 fat

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