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Creamy Cajun Chicken Pasta

http://www.eatingwell.com/recipes/creamy_cajun_chicken_pasta.html

From EatingWell:  November/December 2010

This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.

6 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

• 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 (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon all-purpose flour
• 1 28-ounce can crushed tomatoes
• 1/3 cup reduced-fat sour cream
• 1/2 cup sliced scallions for garnish

Preparation

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.

Nutrition

Per serving : 329 Calories; 8 g Fat; 2 g Sat; 3 g Mono; 50 mg Cholesterol; 43 g Carbohydrates; 25 g Protein; 6 g Fiber; 656 mg Sodium; 691 mg Potassium

2 1/2 Carbohydrate Serving

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

Tips & Notes

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