Monday, April 16, 2012

Cajun Chicken Pasta

I have learned to tolerate mushrooms.  I have never enjoyed them before now and would always pick them off my veggie pizza or ask them to be taken out of my dish at a restaurant.  I'm not sure if it was the thought of eating fungus or the texture, but I hated them.  I have realized though that mushrooms appear in many healthier recipes and that maybe I should start eating them.  That is how I have grown to tolerate mushrooms.

A couple of suggestions that I have for this recipe are to not be shy with the cajun spices.  I would've liked to have made it a little spicier.  Also, the final product ended up being a bit soupy.  I would suggest either making more noodles to start with, or just cooking some extra when it's time for leftovers (if there is any left!)  Also, make sure to remember to have all your veggies cut up before you start cooking.

Makes 7 1/2 cups.

  • 8 oz uncooked whole wheat linguine
  • 1 lb chicken breast strips
  • Cajun seasoning to taste (1-2 tsp)
  • Garlic powder 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
  1. Start preparing noodles according to packaging directions.  Set aside when ready.
  2. Combine milk, flour, and cream cheese in a small blender (like a Magic Bullet) to make a slurry.  Set aside.
  3. Generously season the strips of chicken with cajun seasoning, garlic powder and salt.
  4. Heat a large, nonstick skillet over medium-high heat.  Spray with cooking spray.  
  5. Add chicken and sauté until done, about 5-6 minutes.  Set aside.  (Depending on size of skillet you may want to cook half of chicken at a time.)
  6. Add olive oil to skillet and reduce to medium.
  7. Add bell peppers, onions, and garlic to skillet and sauté for 3-4 minutes.
  8. Add tomatoes and mushrooms to skillet and sauté until vegetables are tender, about 3-4 more minutes.
  9. Season with 1/4 tsp salt, garlic powder, and cracked pepper to taste.
  10. Reduce heat to medium-low and add chicken broth.  Pour in slurry stirring for about 2 minutes.
  11. Add chicken to skillet and adjust seasoning to taste, cooking another couple of minutes until hot.
  12. Add noodles and toss until well coated.
  13. Top with chopped scallions.
Slightly adapted from Skinnytaste.

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