Cajun Chicken & Veggie Pasta

Ingredients

• Whole wheat pasta

  Dry

  8 oz or 227g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz or 454g

• Seasoning, Cajun

  McCormick

  2 tsp or 5g

• Garlic powder

  Spices

  1 tsp or 3g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Red bell pepper

  Sweet, raw

  1 large (2-1/4 per pound, approx 3-3/4" lo or 164g

• Yellow peppers

  Sweet, raw

  1 pepper, large or 186g

• Mushrooms

  White, raw

  3 cup, pieces or slices or 210g

• Red Onion

  Freshdirect

  ½ small raw or 35g

• Garlic

  Raw

  3 cloves, minced or 9g

• Tomatoes

  Red, ripe, raw, year round average

  2 medium whole or 246g

• Chicken broth

  Soup, canned, less/reduced sodium

  1 cup or 240g

• Lowfat milk

  Fluid, 1% milkfat, with added vitamin a and vitamin d

  ⅓ cup or 81g

• Wheat flour

  White, all-purpose, enriched, bleached

  1 tbsp or 8g

• Cream cheese

  Low fat

  3 tbsp or 45g

• Pepper

  Spices, black

  1 dash or 0.1g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  2 medium or 30g

• Salt

  Table

  1 dash or 0.4g

• Pam cooking spray

  Oil, original

  2 spray , about 1/3 second or 0.6g

Directions

1. Prepare all vegetables by slicing and dicing as needed.
2. Blend milk, flour, and cream cheese in a small blender to make a slurry, then set aside.
3. Generously season the chicken with Cajun seasoning, garlic powder, and salt.
4. Cook the pasta in salted water according to package instructions.
5. Heat a large nonstick skillet over medium-high heat, spray with cooking spray, and add half of the chicken. Sauté for 5 to 6 minutes until cooked through to 165°F, then set aside. Repeat with remaining chicken.
6. Add olive oil to the skillet, reduce heat to medium, and sauté bell peppers, onions, and garlic for 3-4 minutes.
7. Add mushrooms and tomatoes, sauté for another 3-4 minutes until vegetables are tender.
8. Season with salt, garlic powder, and fresh cracked pepper to taste.
9. Reduce heat to medium-low, add chicken broth, and stir in the slurry for about 2 minutes.
10. Return chicken to the skillet, adjust seasoning to taste, cook for another minute or two until hot, then add linguine and toss well to coat.
11. Top with chopped scallions and serve.

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