Skinny Cajun Chicken Pasta

This is a whole wheat pasta with cajun seasoned chicken, fresh bell pepper, red onion, and mushrooms, and topped with a light, low calorie cream sauce. This dish is great if yo . u are a carb lover like me. By adding in extra protein and tons of fresh veggies you get the satisfaction of a loaded pasta dish without all of the added carbohydrates. It also has a good kick to it which I love! However, if you aren’t a fan of spicy food lighten up on the cajun seasoning and use another one of your favorite spices.

Ingredients

(Makes about 6 servings)

• 8 oz. whole wheat pasta
• 1 tbsp. canola oil
• 1 lb. chicken breast tenders
• 2-3 tsp. cajun seasoning
• 2 red bell peppers
• 1 yellow bell pepper
• 1/2 red onion
• 6 oz. mushrooms
• 4 cloves garlic
• 2 roma tomatoes
• 1 cup fat-free chicken broth
• 1/3 cup skim milk
• 2 tbsp. reduced fat cream cheese
• 1 tbsp. nonfat Greek yogurt
• 1 tbsp. flour
• 2 scallions
• Salt and Pepper to taste

Directions

• Prepare pasta according to package directions
• Wash and prepare bell peppers, onion, mushrooms, and tomatoes
• Generously season chicken with cajun seasoning, salt, and pepper
• Prepare cream sauce by blending together milk, cream cheese, Greek yogurt, and flour, set aside
• On medium-high heat, sauté chicken in 1 tbsp. canola oil for about 5 minutes or until cooked through and set aside
• Reduce pan to medium heat and add red and yellow bell peppers and onion (add more canola oil if needed)
• Sauté for 3 minutes and then add in mushrooms, garlic and tomatoes seasoning with pepper to taste
• Sauté for an additional 4 minutes or until vegetables are tender
• Reduce heat to medium-low and slowly pour in chicken broth and cream sauce, stirring for 2 minutes
• Return chicken to pan and season with additional pepper and cajun seasoning if desired
• Add in cooked pasta and toss well to coat
• Top with chopped green scallions to add extra color and flavor

Nutritional Information

Serving Size: 1 1/2 cups, Calories: 269, Total Fat: 5g, Total Carbohydrates: 37g, Fiber: 5g, Sugars: 3g, Protein: 22g