Cajun Chicken Pasta (AHA Low-Fat, Low-Cholesterol Cookbook, p. 164)

This is really just a twist on chicken noodle soup, but the Cajun spice gives it a little bit of a kick. The recipe is quick and easy with 410 calories, 3.5 grams of fat, 3 grams of fiber and 55 grams carbohydrates (sorry Edie). It makes 4 big servings.

Ingredients:
8 ounces pasta (your choice)
1 LB chicken breast tenders
1 tsp canola or corn oil
1 1/2 tsp salt-free Cajun or Creole seasoning blend
1 medium green bell pepper, chopped
1 medium onion, chopped
2 medium ribs of celery, chopped
2 medium garlic cloves, minced
1 1/2 cups low-sodium chicken broth
1/2 cup fat gree half-and-half
2 tbsp flour
1/2 tsp salt

Prepare pasta omitting salt and oil. Drain well. Set aside

In a large nonstick skillet, heat oil over medium-high heat. Put chicken in skillet. Sprinkle with seasoning blend. Brown chicken 2 minutes each side.

Stir in the bell pepper, onion, celery, and garlic. Cook 2-3 minutes, or until vegetables are tender-crisp, stirring occasionally.

Pour in the broth. Bring to a simmer. Reduce heat and simmer, covered for 8-10 minutes, or until vegetables are tender and chicken is no longer pink in the center.

In small bowl, whisk together half-and-half and flour until smooth. Pour into the chicken mixture. increase heat to medium high and cook for 3-4 minutes, or until thickened, stirring occasionally.

Stir in the pasta and salt and heat through.