Cajun Chicken Pasta on the Lighter Side

Made 7.22.15 Kevin once a month

Servings: 5 • Serving Size: 1 1/2 cups • Old Points: 6 pts • Points+: 8 pts
Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar:3.2 g
Sodium: 126.5 mg (without salt)  Makes 7 1/2 cups.


Ingredients:

• 8 ounces uncooked linguine (I used Dreamfields)
• 1 pound chicken breast strips
• 1-2 tsp Cajun seasoning (or to taste)
• 1 tbsp olive oil
• 1 medium red bell pepper, thinly sliced
• 1 medium yellow bell pepper, thinly sliced
• 8 oz fresh mushrooms, sliced
• 1/2 red onion, sliced
• 3 cloves garlic, minced
• 2 medium tomatoes, diced
• 1 cup fat free low sodium chicken broth
• 1/3 cup skim milk
• 1 tbsp flour
• 3 tbsp light cream cheese
• fresh cracked pepper
• 2 scallions, chopped
• salt to taste
• Smart Balance cooking spray

Directions:

Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt.
Prepare pasta in salted water according to package directions.
Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes. 
Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped scallions and enjoy!

Chicken Pad Thai

Yield: About 5 servings

Ingredients

• 10 oz Thai rice noodles
• 1 lb boneless skinless chicken breasts, sliced into small strips
• 2 Tbsp vegetable oil
• 1/4 cup packed dark-brown sugar
• 1/4 cup soy sauce
• 2 Tbsp rice vinegar
• 1 Tbsp lime juice
• 1 Tbsp fish sauce
• 1 red bell pepper, sliced into thin strips and strips halved
• 1 1/2 cups matchstick carrots
• 2 cloves garlic
• 4 green onions, whites minced, greens sliced into 1-inch pieces
• 2 cups bean sprouts
• 3 large eggs
• 1/2 cup unsalted peanuts, roughly chopped
• 1/3 cup cilantro, chopped
• Red pepper flakes and sesame seeds (optional)

Directions

• Prepare rice noodles according to directions listed on package. In a mixing bowl, whisk together brown sugar, soy sauce, rice vinegar, lime juice and fish sauce, set aside.
• While noodles are cooking, heat oil in a wok or large and deep non-stick skillet over medium-high heat. Once hot add chicken and saute until cooked through, about 4 - 6 minutes. Transfer to a plate, leaving oil in pan. Add bell pepper and carrots and saute 1 - 2 minutes then add garlic, green onions and bean sprouts saute 1 minute longer. Push veggies to edges of pan and crack eggs into center. Cook and scramble until eggs have cooked through. Add in chicken, noodles and sauce and toss everything together and cook 1 - 2 minutes.
• Serve warm topped with cilantro, peanuts and optional red pepper flakes and sesame seeds.
• Recipe source: Cooking Classy