Day 8: Cajun (Chicken or Tofu) Pasta on the lighter side

So far my computer and internet seem to be cooperating, so I will try and make this quick!
Holy deliciousness! This recipe originally called for
chicken but since you know I’m a huge tofu fan, I decided I would substitute
that instead.
I also couldn’t find Cajun seasoning at the grocery store,
so I had no choice but to make my own. I googled some recipes to get an idea,
and then winged it! I didn’t keep measurements but rather just threw them all
together. Common sense, the more you add of the spicier stuff, the spicier it’s
going to be. Use your best judgment on what you think adding more or less of a
certain ingredient will create.
This recipe was more intricate than some of the others ones
I’ve cooked, and it’s definitely something to make on a night when you have
more time. But I loved the fact that it had a kick, was healthy, and very
Ingredients (minus tomatoes for us)
Cajun seasoning ingredients (what I used at least)

Blend cream cheese, flour and milk
Add seasoning to chicken or tofu and brown (set aside)

Boil pasta

Sauté peppers and onions 
Add onions (and tomatoes if you like them)

Add milk mixture and broth

Add tofu back in

Add cooked noodles 

Heat until noodles are warm

Add scallions and serve!
8 ounces uncooked
1 pound chicken
breast strips ( I used tofu)
1-2 tsp Cajun
seasoning (see side note on Cajun spice I used)
1 tbsp olive oil
1 medium red bell
pepper, thinly sliced
1 medium yellow
bell pepper, thinly sliced
8 oz fresh
mushrooms, sliced
1/2 red onion,
3 cloves garlic,
2 medium tomatoes,
diced (left these out)
1 cup fat free low
sodium chicken broth
1/3 cup skim milk
1 tbsp flour
3 tbsp light cream
fresh cracked
2 scallions,
salt to taste
Smart Balance
cooking spray (Pam)
Prep all your vegetables. In a small blender make a slurry by combining
milk, flour and cream cheese. Set aside. Season chicken (or
tofu) generously with Cajun seasoning, garlic powder and salt.
Prepare pasta in salted water according to package directions.
Heat a large heavy nonstick skillet over medium-high heat; spray with
cooking spray and add half of the chicken. Sauté 5 to 6 minutes
or until done, set aside on a plate and repeat with the remaining
chicken. Set aside.
Add olive oil to the skillet and reduce to medium; add bell
peppers, onions, and garlic to skillet, sauté 3-4 minutes
Add mushrooms and tomatoes and sauté 3-4 more minutes or
until vegetables are tender. Season with 1/4 tsp salt, garlic powder and
fresh cracked pepper to taste.
Reduce heat to medium-low; add chicken broth and pour in
slurry stirring about 2 minutes.
Return chicken to skillet; adjust salt and Cajun seasoning to
taste, cook another minute or two until hot, then add linguine; toss
well to coat. Top with chopped scallions and enjoy!

 Source:Skinny Taste



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