The Anti-Chicken Fingers Movements ~ Light Cajun Chicken Pasta

Whenever you hear the word light, you automatically wonder if the dish can be good as it's fatty counterpart.  But, I guarantee you, this dish does.  It was delicious, and had a ton of veggies packed in so also...nutritious!  Try it with shrimp, or both chicken & shrimp to change it up if desired.












Ingredients:

• 8 ounces uncooked linguine (I used whole wheat)
• 1 pound chicken breast strips
• 1-2 tsp Cajun seasoning (I used Tony's Seasoning instead)
• 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, sliced
• 3 cloves garlic, minced
• 2 medium tomatoes, diced
• 1 cup fat free low sodium chicken broth
• 1/3 cup skim milk
• 1 tbsp flour
• 3 tbsp light cream cheese
• fresh cracked pepper
• 2 scallions, chopped
• salt to taste
• Smart Balance cooking spray

Directions:

Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken 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!
Happy Eating Friends! ~ Trina

The Anti-Chicken Fingers Recipe - Shrimp Etouffee Recipe

Now that we live just four hours from New Orleans, it's almost impossible to go to a restaurant and not see a list of delicious creole and Cajun choices on the menu. So leave it to me to want to learn and try all of these recipes myself. This is a winner!  Click here for original recipe.

Shrimp Etouffee

2 Tbsp Creole Seasoning
4 Tbsp Unsalted Butter
1/2 Cup Onion, Finely Chopped
1/4 Cup Celery, Finely Chopped
1/4 Cup Bell Pepper, Finely Chopped
1/4 Cup Flour
3/4 Cup fresh Tomatoes, diced
1 1/2 Cups Vegetable Stock
2 Tbsp Minced Garlic
I bundle of Fresh Thyme
2 tsp Worcestershire Sauce
1 tsp Hot Sauce (try Louisiana Gold)
1/2 Cup Green Onions, thinly sliced
3 Tbsp minced Italian Parsley
2 lb Good Quality Shrimp, Peeled and Deveined, Save shells for the stock
3 Tbsp Unsalted Butter
Salt & Freshly Ground Black Pepper to taste
1 Recipe Creole Boiled Rice

Season the shrimp with 1 Tbsp of the Creole Seasoning.

Melt the butter in a large cast iron skillet, add the onions, bell pepper, and celery, saute until translucent. Whisk in the flour to make a blonde roux, stirring constantly, about 3-5 minutes. Stir in the remaining Creole Seasoning. Add a small amount of the vegetable stock, stir well to form a paste, add the remaining stock gradually, whisking constantly. Bring to a boil, then reduce to a simmer. You may need a little more stock, but the end result should be the consistency of a gravy, not too thick, not too thin.
Add the tomatoes, garlic, Thyme, Worcestershire, and hot sauce, a little salt, black pepper, and Cayenne. Simmer for 20-30 minutes.

Add the shrimp, green onions, and parsley, simmer for 10 minutes more or until the shrimp are cooked through. Stir in the 3 Tbsp butter, and adjust the seasonings to taste. Serve over Creole Boiled Rice.


Buon Appetito!
Leah