Creamy Cajun Chicken Pasta - KPLC 7 News, Lake Charles, Louisiana

Creamy Cajun Chicken Pasta

Makes: 6 servings, 1 1/2 cup each

Total 

Ingredients:

• 8 oz. whole-wheat rotini
• 2 cups water
• 1 Tablespoon canola oil
• 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 (salt free)
• 1/2 teaspoon freshly ground pepper
1 Tablespoon
• all-purpose flour
• 1, 28 ounce can crushed tomatoes
• 1/3 cup fat free plain yogurt

Preparation

1. Bring a large pot of water to boil.  Cook pasta until just tender, 8-10 minutes or according to package directions. Drain.  
2. Meanwhile, heat oil in a Dutch oven over medium heat.  Add onion to cook, stirring occasionally, until beginning to brown, about 2 minutes.  Add chicken, bell pepper, garlic, Cajun seasoning, and pepper.
3. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.  
4. 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 yogurt.  
5. Stir the pasta into the sauce.