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Prep Time: 20 Minutes Cook Time: 0 Minutes |
Ready In: 20 Minutes Servings: 4 |
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âI tasted a wonderful Cajun pasta dish on a kayaking trip and attempted to recreate the delicious flavors from memory,â Mary Spikowski explains from Columbus, Ohio. âWith whole what pasta, this is as tasty as the original.â Ingredients:
1-1/2 cups uncooked whole wheat penne pasta |
1 pound boneless skinless chicken breasts, cut into 3/4-inch pieces |
3 teaspoons cajun seasoning, divided |
3 teaspoons olive oil, divided |
1 medium green pepper, julienned |
1 medium sweet red pepper, julienned |
1 medium onion, halved and sliced |
3 garlic cloves, minced |
2 medium tomatoes, chopped |
1 cup fat-free evaporated milk, divided |
3 tablespoons king arthur unbleached all-purpose flour |
Directions:
1. Cook pasta according to package directions. Meanwhile, toss chicken with 2 teaspoons Cajun seasoning. In a large nonstick skillet coated with cooking spray, cook chicken in 2 teaspoons oil until no longer pink; drain. Remove and keep warm.
2. In the same skillet, saute peppers and onion in remaining oil for 1 minute. Add garlic; saute 1 minute longer. Add tomatoes; saute 2 minutes longer. Stir in 3/4 cup milk.
3. Bring to a boil. Combine flour with remaining Cajun seasoning and milk until smooth; gradually stir into skillet. Cook for 1-2 minutes or until thickened. Return chicken to the pan; heat through. Drain pasta; toss with chicken mixture. Yield: 4 servings.
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