Creamy Cajun Chicken Pasta

Makes: 6 servings, 1 1/2 cup each



  • 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
  • all-purpose flour
  • 1, 28 ounce can crushed tomatoes
  • 1/3 cup fat free plain yogurt


  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.