Sunday, October 18, 2015

Creamy Cajun Chicken Pasta

In memory of and in the line with Chef Paul's "A Fork in the Road" (lighter, healthier, fare here is a recipe I've taken from taken from Eating Well. (per usual make it your own)  It's a zesty Cajun-style pasta full of lean chicken, peppers and onions. (Makes: 6 servings, about 1 1/2 cups each)
    8 ounces whole-wheat pasta (your choice)
    1 tablespoon canola oil
    2 slices bacon, chopped
    1 large sweet onion, (halved and thinly sliced)
    1 pound boneless, skinless chicken breast (cut into 1-inch pieces)
    1 medium green bell pepper (sliced)
    3 cloves garlic (minced)
    4 teaspoons Cajun seasoning (see Tip)
    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 starting to brown (2 min.) Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften (4 min.)
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 sauce. Serve sprinkled with scallions (if desired)
  If you have a blend without salt; season the sauce with salt to taste.
(not whole wheat pasta)

No comments:

Post a Comment