Good Eats: Cajun Chicken Pasta- "lightened up"

pasta.

it may honestly be one of my top favorite things in life.

The sauce, the textures, the flavors of roasted garlic mixed with butter, cheeses, oregano.......

In our healthy-lifestyle kickoff month, I desperately was searching for a pasta recipe that could foot the bill of being both delicious and also nutritious .  Tough combination, when it comes to Italian food, let's be honest people.

I knew the secret would have to be in the sauce and spices.  I wanted something light and flavorful, rather than heavy.  I didn't want to skimp on flavors because let's be real--- it's pasta . 

Then I stumbled across this little gem on Skinnytaste and knew I may have found a winner!!  The combination of fresh vegetables, creole chicken, and a sauce that would be without a doubt "light" was exactly what I was looking for... so I got into the kitchen and started trying to recreate and edit this recipe and ended up with something that definitely lived up to my expectations.

Ingredients:

- 8 oz uncooked wheat pasta (in whatever noodle form you prefer- I used traditional spaghetti)

- 2 chicken breasts, cut into strips lengthwise, then halved.

- 2.5 tsp creole spice

- 1 Tbsp EVOO

- 1 yellow bell pepper, thinly sliced

- 1 red bell pepper, thinly sliced

- 8 oz sliced mushrooms

- 3/4 cup chopped white onion

- 3 cloves garlic minced

- 2 medium plum tomatoes, diced

- 1 cup 97% fat free, low-sodium chicken broth

- 1/3 cup non-fat, skim milk (or unsweetened almond milk)

- 1 Tbsp AP flour

- 2 spoonfuls of reduced fat cream cheese

- salt & pepper, to taste

- 1.5 tsp garlic powder

- cooking spray

 

Preparation:

1. Prepare all vegetables

2. Blend milk, flour, and cream cheese to create a slurry.  set aside

3. Place cut chicken in gallon sized ziplock bag with creole seasoning, salt & pepper. Shake until chicken is coated.

4. Prepare pasta as according to directions

5. Heat large skillet (I used a wok) on medium-high heat.  Spray with cooking spray and add chicken.  Sautee for 7-8 minutes, or until cooked through. Set aside

6. In same skillet, add EVOO and reduce heat to medium.  Add peppers, onions, and garlic.  Cook 5-6 minutes.

7. Add mushrooms & tomatoes.  Sautee for additional 5-6 minutes, or until veggies become tender. (cook this portion with the lid on).

8. Sprinkle skillet with salt, pepper, & garlic powder.  Stir in. Sautee for an additional 3 minutes.

9. Reduce heat to medium-low.  Add chicken broth into skillet as well as slurry.  Stir for 3 minutes, continuously (sauce should thicken, slightly, but still be fluid in nature)

10. Add cooked chicken to skillet.  Cook an additional 4-5 minutes on Low.

11.  Add cooked spaghetti noodles.  Toss. Enjoy

 

Delicious sauce: not too creamy, but not the consistency of marinara and packed with flavor

 

 

Virginia