Rating: 4.06 stars
20 Ratings
  • 5 star values: 5
  • 4 star values: 12
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 1

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

Source: EatingWell Magazine, November/December 2010

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total:
30 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

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  • 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.

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

Tips

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.

Nutrition Facts

about 1 1/2 cups
329 calories; protein 25.2g; carbohydrates 42.7g; dietary fiber 6.3g; sugars 8.6g; fat 8g; saturated fat 2.3g; cholesterol 50.3mg; vitamin a iu 506IU; vitamin c 31.5mg; folate 42.8mcg; calcium 98.6mg; iron 3.7mg; magnesium 80.9mg; potassium 690.9mg; sodium 715.1mg; thiamin 0.3mg.

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

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