Cajun Chicken Pasta
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Ingredients
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⅓ cup fat-free milk
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1 Tbsp all-purpose flour
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3 Tbsp light cream cheese
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8 oz linguine
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Kosher salt
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1 lb boneless, skinless chicken breasts, sliced into strips
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1¼ tsp Cajun seasoning
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1 tsp garlic powder
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1/8 tsp black pepper
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Cooking spray
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1 Tbsp olive oil
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1 medium red bell pepper, thinly sliced
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1 medium yellow bell pepper, thinly sliced
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½ medium red onion, sliced
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3 garlic cloves, minced
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8 oz mushrooms, sliced
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2 medium tomatoes, chopped
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1 cup Swanson 33% less sodium chicken broth
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2 medium scallions, chopped
Directions
In a blender, make a slurry y combining the milk, flour, and cream cheese. Set aside.
Cook the pasta to al dente in a pot of salted water according to package directions. Drain and set aside.
Meanwhile, heat a large heavy nonstick skillet over medium-high heat. Season the chicken with 1 tsp Cajun seasoning, ½ teaspoon of the garlic powder, and ¼ tsp salt. Spray the pan with oil and add half of the chicken. Cook until cooked through, 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 bell peppers, onion, and garlic, cook, stirring until almost tender, 3-4 min. Add the mushrooms and tomatoes and cook, stirring until the vegetables are tender, 3-4 more min. Add the remaining ½ teaspoon garlic powder and season with ½ tsp salt and the black pepper. Reduce the heat to medium-low, add the chicken broth and the slurry, and cook, stirring, until it begins to thicken, about 2 minutes.
Return the chicken strips to the skillet. Adjust with 1/8 tsp salt and the remaining ¼ tsp Cajun seasoning, or more to taste, and cook until heated through, about 1 min. Add the linguine and toss well to coat.
To serve, divide the pasta and chicken among 4 services plates and sprinkle with the scallions.