Light Cajun Chicken Pasta Dish

Cajun chicken pasta dishes seem to be popping up more and more on menus. I wasn't sure if I would like it, but I definitely wanted to try it.  I asked my husband if he wanted to share it with me, but he said he wasn't really interested in that type of dish. Well, next thing I know he is stealing bites from my plate! Needless to say, it was a hit for both of us.

However, my concerns were how much heavy cream they used with it, and how much sodium was in the dish. And, of course, not enough veggies! So to make my healthy version, I omitted the cream and used 2% milk. I also replaced some of the amount of cream with chicken broth and tomato puree. To increase the fiber, I just used more vegetables. I had red onions, mixed mini bell peppers, and some leftover roasted cauliflower. If I had to do it again, I would have added some zucchini, and maybe some spinach.

Be careful about which type of Cajun seasoning you use, especially if you are watching your blood pressure. Many spice blends contain a large amount of salt; some even have salt listed as the first ingredient. There are Cajun mixes that are sodium-free, such as Mrs. Dash or Penzeys Spices.

Cajun Chicken Pasta

makes 4 servings

What you'll need:

8          oz.                   pasta (ie penne, rigatoni)

1          TBSP.              canola oil

½        cup                  sliced red onion

3          cups                chopped mixed vegetables (ie bell peppers, cauliflower, zucchini)

2          ---                   garlic cloves, minced

2          ---                   chicken breasts, cut into bite-sized pieces

¾         cup                 crushed or strained tomatoes

½        cup                  low-sodium chicken broth

2/3      cup                  2% milk, cold

½        TBSP.             cornstarch

1-2      tsp.                  Cajun seasoning

1          tsp.                 dried parsley

½        tsp.                  paprika

2          TBSP.            shaved parmesan, for garnish

What to do:

1.                                Cook pasta in boiling water 2 minutes less than package directions.

2.                                Heat canola oil in a large skillet over medium-high heat.  When oil is hot, add onion and cook for 3 minutes stirring occasionally. Add chopped mixed vegetables and cook 3 more minutes. Stir in the garlic and cook, stirring, for 2 minutes. Remove vegetables from pan and set aside in a bowl.

3.                                Return skillet to medium-high heat.  Add chicken. Let chicken pieces sear and turn golden brown before stirring. Once all sides are browned, add tomatoes and chicken broth.

4.                                In a small bowl, mix together milk and cornstarch until cornstarch has dissolved.  Add mixture to skillet, stir, and let come to a boil. Reduce heat to a simmer. Stir in cooked vegetables, Cajun seasoning, parsley, paprika, and par-cooked pasta. Let mixture simmer for 5 minutes, stirring occasionally. Serve warm.