Creamy Cajun Pasta

Collegiate Culinaire: Creamy Cajun Shrimp Pasta

The Lenten season encouraged a “switcheroo” from chicken to shrimp, but this tasty cajun recipe was right up my alley (and my sister and father’s, for whom I prepared it. The pictured version is bacon free and I replaced the sour cream with plain Greek yogurt, but it was so tasty you’d never have known…

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.

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.

NUTRITION

Per serving: 329 calories; 8 g fat ( 2 g sat , 3 g mono ); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

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