Eating Well Creamy Cajun Chicken Pasta Recipe

Looking for an easy Eating Well Creamy Cajun Chicken Pasta recipe? Learn how to make Eating Well Creamy Cajun Chicken Pasta using healthy ingredients.


Submitted by denise70460

Makes 6 servings



This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans. http://www.eatingwell.com/recipes/creamy_cajun_chicken_pasta.html

Recipe Ingredients for Eating Well Creamy Cajun Chicken Pasta

8 ounces whole-wheat fusilli or rotini
1 tablespoon canola oil
6 medium+slices,+cooked+raw+product+packed+20/lb bacon
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 (see Tip)
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
28 ounce crushed tomatoes
1/3 cup reduced-fat sour cream
1/2 cup sliced scallions for garnish

Recipe Directions for Eating Well Creamy Cajun Chicken Pasta

  1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

  2. 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.

  3. 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.

  4. Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 319.3g
Amount Per Serving
Calories
391
Calories from Fat
78
% Daily Value*
Total Fat
8.7g
13%
Saturated Fat
2.9g
15%
Trans Fat
0.0g
Cholesterol
71mg
24%
Sodium
377mg
16%
Potassium
329mg
9%
Total Carbohydrates
44.9g
15%
Dietary Fiber
6.8g
27%
Sugars
10.4g
Protein
33.2g
Vitamin A 43% Vitamin C 65%
Calcium 12% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • High in vitamin A
  • High in vitamin C
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