This recipe is from the November/December 2010 issue of Eating Well. I added extra cajun spice and used turkey bacon. The recipe makes 4 large servings.
Creamy Cajun Chicken Pasta
8 ounces whole-wheat fusilli or rotini
1 tablespoon canola oil
2 slices bacon, chopped
1 large sweet onion, halved and thinly sliced
1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
1 medium green bell pepper, sliced
3 cloves garlic, minced
4 teaspoons Cajun seasoning
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 28-ounce can crushed tomatoes
1/3 cup reduced-fat sour cream
1/2 cup sliced scallions for garnish
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.
By my calculation: Per serving – Calories: 454, Total Fat: 8.2g, Sat.. Fat: 2.4g, Carb: 64.9g, Fiber: 9.5g, Protein: 35.7g