Celebrate Mardi Gras with this colorful Cajun spiced pasta tossed with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light sauce.
One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish is a perfect example. Be sure to be generous with your Cajun spices, it should have plenty of kick so don't be shy!
I took a knife skills class at Sur La Table this week with my girlfriend and of course I HAD to buy a new knife and cutting board there. I was so excited to put my new skills to work and cut my veggies like a pro with my new knife, a task I would normally dread.
This dish comes together rather quickly once all your vegetables are chopped.Â
You can make this with shrimp instead of chicken, or use a combination of both. Make this vegetarian by leaving the chicken out or replacing it with tofu and the chicken broth with vegetable broth. You can also make this gluten-free by using brown rice pasta and replacing the flour with 1 teaspoon of corn starch. Hope you enjoy!!
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
- 1/2 red onion, sliced
- 3 cloves garlic, minced
- 2 medium tomatoes, diced
- 1 cup fat free low sodium chicken broth
- 1/3 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.Â
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.
Source : http://www.skinnytaste.com/2012/02/cajun-chicken-pasta-on-lighter-side.html
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