CAJUN CHICKEN PASTA - HEALTHY

CAJUN CHICKEN PASTA - HEALTHY image

Yield 6 servings

Number Of Ingredients 15

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3/4 pound boneless, skinless, chicken breasts, cut into bite-size pieces
1 tablespoon Cajun seasoning, divided
1 tablespoon olive oil
1 red pepper, cut into thin strips
1 1/2 cups sliced mushrooms
3/4 cup chopped yellow onion
3/4 cup diced yellow squash
2 tablespoons all-purpose flour
3 cloves garlic, finely minced
1/8 teaspoon black pepper
1 (12-ounce) can evaporated skim milk
15 fresh basil leaves, finely minced
8 ounces penne or bow tie pasta, cooked according to package directions, drained
1/2 cup grated Parmesan cheese
2 tablespoons coarsely chopped flat leaf parsley

Steps:

Toss chicken in 2 teaspoons Cajun seasoning. Heat oil in large skillet over medium high heat. Add chicken and cook until nearly done, about 5 minutes. Add pepper, mushrooms, onion and squash; cover and cook 5 minutes more. Whisk flour with remaining 1 teaspoon Cajun seasoning, garlic, pepper and milk. Add flour mixture to chicken. Add basil. Bring to a boil and reduce to a simmer, and cook 4 minutes or until sauce thickens, stirring occasionally. (If sauce is too thick, thin with hot water.) Toss pasta and cheese with sauce. Garnish with parsley. Per serving: 328 calories (15 percent from fat), 5 grams total fat (2 grams saturated), 40 milligrams cholesterol, 42 grams carbohydrates, 26 grams protein, 337 milligrams sodium, 3 grams dietary fiber.