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Cajun Chicken Pasta
Plus+ 9 Per Serving
8 ounces whole-wheat fusilli or rotini
1 tablespoon canola oil
2 slices bacon, chopped
1 large sweet onion, halved and thinly sliced
1 pound boneless, skinless chicken breast,
trimmed and cut into 1-inch pieces
1 medium green bell pepper, sliced
3 cloves garlic, minced
4 teaspoons Cajun seasoning
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 28-ounce can crushed tomatoes
1/3 cup reduced-fat sour cream
1/2 cup sliced scallions for garnish
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or
according to package directions. Drain.
Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook,
stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper,
garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are
beginning to soften, about 4 minutes.
Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring
often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2
minutes. Remove from the heat. Stir in sour cream.
Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.
Makes 6 Servings (about 1 1/2 cups each )
Nutritional Info Per Serving: 329 calories; 8 g fat; 50 mg cholesterol; 43 g carbs;
25 g protein; 6 g fiber; 656 mg sodium