Creamy Cajun Chicken Pasta


creamThis zesty Cajun-style pasta is full of lean chicken, peppers and onions.

Serve with sautéed green beans.

Makes: 6 servings, about 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes


Low calorie | High fiber | Low saturated fat | Low cholesterol | High potassium | Heart healthy | Healthy weight | Diabetes appropriate


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 (with or w/out salt)

1/2 teaspoon freshly ground pepper

1 tablespoon all-purpose flour

1 28-ounce can crushed tomatoes

1/3 cup reduced-fat sour cream (optional)

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 if you wish.

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


Tip: We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce lightly with salt to taste.


Per serving: 329 calories; 8 g fat (2 g sat, 3 g mono); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

Nutrition Bonus: Vitamin C (53% daily value), Vitamin A (23% dv), Iron (21% dv), Magnesium & Potassium (20% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat