Cajun Chicken Pasta on the Lighter Side

I really have to stop pretending I can eat pasta with any type of portion control.

This recipe was one of my favorites. But it's not so great for the waste line.

This new recipe is pretty close to the other Cajun meal I made. It's easy and flavorful. What isn't so great about it is the portion you're supposed to eat. 1 1/2 c of this yummy meal is 375 calories. Not too bad. I probably had 2 c worth...ugh.

This is a SkinnyTaste recipe from her new cookbook. I love everything about her cook book and her meals.

Cajun Chicken Pasta on the Lighter Side

Photo by my iPhone.

Recipe from SkinnyTaste Cookbook

Serves 5

1/2 c fat free milk
1 T flour
3 T light cream cheese
8 oz linguine (I used whole wheat pasta)
Kosher salt
1 lb boneless, skinless chicken breast, sliced into strips
1 1/4 tsp Cajun seasoning (add more if you like it spicy)
1 tsp garlic powder
1/8 tsp freshly cracked black pepper
1 T olive oil
1 medium red bell pepper, thinly sliced (guess who didn't add this?)
1 medium yellow bell pepper, thinly sliced (guess who didn't add this one either?)
1/2 medium red onion, sliced
3 garlic cloves, minced
8 oz mushrooms, sliced
2 medium tomatoes, chopped
1 c Swanson 33% less sodium chicken broth (I'm not a fan of Swanson chicken broth so I used Kitchen Basics)
2 medium scallions, chopped

In a blender, make a slurry by combining the milk, flour, and cream cheese. Set aside.

Start your pasta water and start cooking your pasta according to the package.  It'll be done about the same time the chicken sauce is.

Heat a large nonstick skillet over medium-high heat. Season the chicken with 1 tsp Cajun seasoning, 1/2 tsp garlic powder, and 1/4 tsp salt. Spray the pan with oil and add half of the chicken. cook until done, about 3 minutes on each side. Transfer to a plate and repeat with the remaining chicken.

Add the olive oil to the skillet and reduce the heat to medium. Add the peppers, onion and garlic. Cook stirring until almost tender, 3 to 4 minutes. Add the mushrooms and tomatoes and cook, stirring until the vegetables are tender, 3-4 more minutes.

Add remaining 1/2 tsp garlic powder and season with 1/2 tsp salt and pepper. Reduce heat to medium-low, add chicken broth and the slurry, and cook, stirring until it begins to thicken, about 2 minutes. DO NOT let it boil.

Return the chicken to the skillet. Adjust with salt and Cajun seasoning and cook until heated through, about 1 minute. Add the linguine and toss well to coat.

To serve, divide the pasta and chicken among 5 serving plates and sprinkle with the scallions.

Jenn Note: I just realized I didn't add, or even purchase, the tomatoes for this meal. I'm sure it would have made it even better.