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Cook Time:30 minsTotal Time:30 minsServings:6Yield:6 servings, about 1 1/2 cups eachJump to Nutrition Facts
Cook Time:30 minsTotal Time:30 minsServings:6Yield:6 servings, about 1 1/2 cups each
Cook Time:30 mins
Cook Time:
30 mins
Total Time:30 mins
Total Time:
Servings:6
Servings:
6
Yield:6 servings, about 1 1/2 cups each
Yield:
6 servings, about 1 1/2 cups each
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients8 ounces whole-wheat fusilli or rotini1tablespooncanola oil2 slices bacon, chopped1large sweet onion, halved and thinly sliced1poundboneless, skinless chicken breast, trimmed and cut into 1-inch pieces1medium green bell pepper, sliced3clovesgarlic, minced4 teaspoons Cajun seasoning (see Tip)½teaspoonfreshly ground pepper1tablespoonall-purpose flour1 28-ounce can crushed tomatoes⅓cupreduced-fat sour cream1/2 cup sliced scallions for garnish
Cook Mode(Keep screen awake)
Ingredients
8 ounces whole-wheat fusilli or rotini
1tablespooncanola oil
2 slices bacon, chopped
1large sweet onion, halved and thinly sliced
1poundboneless, skinless chicken breast, trimmed and cut into 1-inch pieces
1medium green bell pepper, sliced
3clovesgarlic, minced
4 teaspoons Cajun seasoning (see Tip)
½teaspoonfreshly ground pepper
1tablespoonall-purpose flour
1 28-ounce can crushed tomatoes
⅓cupreduced-fat sour cream
1/2 cup sliced scallions for garnish
DirectionsBring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.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.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.Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.TipsWe 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.Originally appeared: EatingWell Magazine, November/December 2010
Directions
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.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.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.Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.TipsWe 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.
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
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.
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.
Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.
Tips
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.
Originally appeared: EatingWell Magazine, November/December 2010
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Nutrition Facts(per serving)329Calories8gFat43gCarbs25gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
