Cajun Chicken Pasta



8 ounces uncooked linguine

1 pound chicken breast strips (I used pork tenderloin)

1-2 tsp Cajun seasoning (or 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 (we opted out)

1/2 red onion, sliced (I had sweet onion on hand)

3 cloves garlic, minced

2 medium tomatoes, diced (we opted out)

1 cup fat free low sodium chicken broth

1/3 cup skim milk

1 tbsp flour

3 tbsp light cream cheese

fresh cracked pepper

salt to taste


Prep all your vegetables.  In a small blender make a slurry by combining milk, flour and cream cheese.  Set aside.  Season chicken generously or to taste with Cajun seasoning, garlic powder and salt.  Prepare pasta in salted water according to package directions.

Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken.  Set aside.   Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.   Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender.

Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.

Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.

Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat.

*I added broccoli to this dish and it was excellent.  Going to make it again during lent without the meat and add other veggies; zucchini, carrots, squash etc.  Its a pretty versatile dish you could substitute shrimp or tofu for the chicken.

Completed dish!

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