posted by Becky 10-19-100 2:32 PM
Cajun Chicken Pasta
souce: Secrets of Fat-Free Cooking
8 oz. linguine or fettuccine
2 tsp. crushed fresh garlic
8 oz. boneless, skinless chicken breasts, cut into strips
1 lb. fresh tomatoes, chopped (about 3 medium)
1/2 cup chopped onion
1/2 cup sliced celery, including leaves
1/2 cup chopped green pepper
1/4 cup unsalted tomato paste
1 tsp. Cajun seasoning, or more to taste
1 bay leaf
Cook pasta al dente. Drain well. Return to pot and cover to keep warm.
In a large nonstick skillet, add garlic and chicken. Stir fry over medium-high heat for about 3 minutes, or until the chicken is browned. Reduce heat to low and all remaining ingredients, except pasta. Simmer, covered, for about 10 minutes or until vegetables are cooked, stirring occasionally.
Add pasta to skillet mixture, toss gently to mix. Remove bay leave and serve immediately.
4 servings. Per 1 1/2 cup serving: 324 calories; 2.2g fat; 22g protein; 33 mg cholesterol; 4 g fiber; 342 mg sodium