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Thread: Cajun Chicken Pasta

  1. #1


    Cajun Chicken Pasta
    Servings: 4
    Points per serving: 8.77
    (for less points can split into 6 servings for 5.53 points per serving)

    8 ounces linguine
    4 each boneless skinless chicken breasts -- 5 oz breast halves, sliced into thin strips
    4 teaspoons cajun seasoning
    2 whole chopped green bell peppers
    1 whole chopped red bell pepper
    8 whole sliced mushrooms
    2 whole minced green onions
    10 3/4 ounces cream of mushroom soup, lowfat condensed
    1 cup skim milk
    1/2 teaspoon dried basil
    1/2 teaspoon lemon pepper
    1/2 teaspoon salt
    1/4 teaspoon garlic powder
    1/4 teaspoon ground black pepper

    1. Bring a large pot of lightly salted water to a boil. Add linguini pasta, and cook for 8 to 10 minutes, or until al dente; drain.
    2. Meanwhile, place chicken and Cajun seasoning in a bowl, and toss to coat.
    3. In a large skillet over medium heat, saute chicken in non-stick cooking spray until no longer pink and juices run clear, about 5 to 7 minutes. Add green and red bell peppers, sliced mushrooms and green onions; cook for 2 to 3 minutes. Reduce heat, and stir milk and soup. Season the sauce with basil, lemon pepper, salt, garlic powder and ground black pepper, and heat through.
    4. In a large bowl, toss linguini with sauce.
    Sprinkle with parmesean cheese, if desired, but remember to count the points

    Per Serving: 462 Calories; 4g Fat; 45g Protein; 65g Carbohydrate; 6g Dietary Fiber; 72mg Cholesterol; 943mg Sodium. Exchanges: 3 Grain(Starch); 7 1/2 Lean Meat; 2 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

    For 6 servings: 5.53 points per serving
    Per Serving: 308 Calories; 2g Fat; 30g Protein; 43g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 629mg Sodium. Exchanges: 2 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

    recommitted 11.28.10

  2. #2
    stickchick2b Guest


    [img]graemlins/wave.gif[/img] [img]graemlins/wave.gif[/img] Thank you!! I must try this !! My husband and I have a favorite recipe called "Cajun Pasta" and I don't think I can convert it and make it WW friendly , so I would love to try this !! Looks like it takes less time to make then the one we used to make
    thanks again!!
    stickchick2b [img]smile.gif[/img]

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