Creamy Cajun Chicken Pasta
This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.
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, sliced3 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
Active 30 m | Ready In 30 m
- 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.
We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce with salt to taste.
Serving size: about 1½ cups; recipe makes 6 servings
Per serving: 329 calories; 8 g fat(2 g sat); 6 g fiber; 43 g carbohydrates; 25 g protein; 43 mcg folate; 50 mg cholesterol; 9 g sugars; 0 g added sugars; 506 IU vitamin A; 31 mg vitamin C; 99 mg calcium; 4 mg iron; 715 mg sodium; 691 mg potassium
Nutrition Bonus: Vitamin C (52% daily value), Iron (22% dv)
Carbohydrate Servings: 3
Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat