Wednesday, October 28, 2015

Light Cajun Chicken Pasta with Veggies

Lunchroom Dabbles...with a bit of a "kick"





Ingredients:
1# Bow Tie Pasta or your favorite type of Pasta
4 large Skinless Boneless Chicken Breasts cut into Strips
1 T. Cajun Seasoning or to taste
1 T. Olive Oil
1 Red Bell Pepper thinly sliced
1 Yellow Pepper Thinly sliced
8 oz of Fresh Mushrooms sliced
1 Onion Thinly Sliced
3 cloves Garlic Minced
2 Roma Tomatoes Diced
2 c. Fresh Spinach
Chopped Parsley for garnish

1 and 1/2 c. Low Sodium Chicken Broth
1/2 c. 1% Milk
1 and 1/2 T. Flour
4 T. Light Cream Cheese


1.  Prep all your vegetables. 




2.  In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. 




3.  Prepare pasta in salted water according to package directions. Drain and rinse, set aside.
***For a gluten-free option - Try using Zoodles!




4.  Season chicken generously with Cajun seasoning and salt.

5.  Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add the chicken. Sauté 5 to 6 minutes or until done, set aside in a Bowl.



6.  Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and mushrooms to skillet, sauté 3-4 minutes. Season with 1/4 tsp salt and fresh cracked pepper to taste.



7.  Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 3 minutes.  Making sure it comes to a boil for the flour to thicken a bit.



8.  Return chicken to skillet; add Fresh Garlic, adjust salt and Cajun seasoning to taste, cook another minute or two until hot.


9.  Add pasta, diced Tomatoes and Fresh Spinach; toss well to coat. Sprinkle with Fresh Parsley.  


Plate it up on Separate Plates or Put on a large platter and watch it disappear.




For a printable version of this recipe, go here:
https://docs.google.com/document/d/1jPyH_QTgxJzvsLQOUIh0HNuq2fd33oueFs2_SQqYQMY/edit?usp=sharing