Cajun Chicken - 383 calories per serving
bigbaddave15
Posts: 8 Member
*serves 4*
- 11 ounces (1 box) whole wheat spaghetti
- 3 chicken breasts
- 2 green peppers (chopped)
- 2 red peppers (chopped)
- 1 green onion
- 1 tablespoon olive oil
- 2 tablespoons cajun seasoning
- 1 cup non-fat plain yogurt
- half cup skim milk
- 1/2 tsp dry basil
- 1/2 tsp lemon pepper seasoning
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
NOTE -- Original recipe calls for heavy cream instead of yogurt/milk combination.
1) cook pasta according to directions on box
2) Cut the chicken into small pieces, toss with cajun seasoning
3) in a large skillet over medium heat, sautte chicken & olive oil until no longer pink, about 5-7 mins
4) add green/red peppers and green onion, cook for 2-3 mins
5) In small bowl, whisk together milk & yogurt
6) Reduce heat and stir in yogurt & milk
7) Season sauce with remaining spices, heat through
8) Toss chicken/sauce with spaghetti
- 11 ounces (1 box) whole wheat spaghetti
- 3 chicken breasts
- 2 green peppers (chopped)
- 2 red peppers (chopped)
- 1 green onion
- 1 tablespoon olive oil
- 2 tablespoons cajun seasoning
- 1 cup non-fat plain yogurt
- half cup skim milk
- 1/2 tsp dry basil
- 1/2 tsp lemon pepper seasoning
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
NOTE -- Original recipe calls for heavy cream instead of yogurt/milk combination.
1) cook pasta according to directions on box
2) Cut the chicken into small pieces, toss with cajun seasoning
3) in a large skillet over medium heat, sautte chicken & olive oil until no longer pink, about 5-7 mins
4) add green/red peppers and green onion, cook for 2-3 mins
5) In small bowl, whisk together milk & yogurt
6) Reduce heat and stir in yogurt & milk
7) Season sauce with remaining spices, heat through
8) Toss chicken/sauce with spaghetti
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