Cajun Chicken Pasta (Light)

I was looking for a different way to make chicken than the usual ways I've been doing. I stumbled on this recipe and adapted it to my dairy free diet and what I had on hand. It was delicious and even better the next day for lunch (when all the cajun seasoning really soaked in...mmm) Another winner from skinny taste.

Cajun Chicken Pasta
Servings: 5 • Serving Size: 1 1/2 cups • Old Points: 6 pts • Points+: 8 pts
Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar: 3.2 g
Sodium: 126.5 mg (without salt)


Ingredients:

8 ounces uncooked linguine
1 pound chicken breast strips
1-2 tsp Cajun seasoning (or to taste)
1 tbsp olive oil
1 medium red bell pepper, thinly sliced
1 medium yellow bell pepper, thinly sliced
1 zuchinni, thinly sliced
1/2 red onion, sliced
3 cloves garlic, minced
2 medium tomatoes, diced (I didn't have any in mine, I just forgot)
1 cup fat free low sodium chicken broth
1/3 cup milk (I used almond milk)
1 tbsp flour
fresh cracked pepper
2 scallions, chopped
salt to taste
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, per 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, zuchinni, onions, and garlic to skillet, sauté 4-6 minutes till tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste

Reduce heat to medium-low; add chicken broth/milk mix 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!

Chicken Carbonara

A very filling Italian meal, this chicken dish is by no means light but is well worth the splurge. This is a great meal to make for guests as this recipe easily serves 6-8 people. Serve it with a salad and some garlic bread for a wonderful Italian feast. You could also leave out the chicken and maybe add some broccoli for a filling vegetarian meal.

Chicken Carbonara
Serves: 6-8
Nutritional Info (per 1/8 serving): Calories 769.2, Total Fat 47.9g, Saturated Fat 23.6g, Cholesterol 375.2mg, Sodium 533.3mg, Potassium 291.5 mg, Total Carbohydrate 42.1g, Dietary Fiber 4.6g, Sugars 1.4g, Protein 41.4 g

Ingredients
2 teaspoons olive oil
4 ounces thinly sliced pancetta, chopped
2 teaspoons minced garlic
2 1/2 cups whipping cream
1 cup freshly grated Parmesan
8 large egg yolks
1/4 cup chopped fresh basil leaves
1/4 cup chopped fresh Italian parsley leaves
Salt
1 pound spaghetti
4 cups coarsely shredded chicken (from 1 roasted chicken)
Freshly ground black pepper
1/2 cup chopped walnuts, toasted
1 tablespoon finely grated lemon peel

Directions
Heat the oil in a heavy large frying pan over medium heat. Add the pancetta and garlic and saute until it is brown and crisp, about 8 minutes. Cool slightly.

In a large bowl, whisk together the cream, cheese, yolks, basil, and parsley to blend.

Meanwhile, bring a large pot of salted water to a boil over high heat. Add the spaghetti and cook until it is just tender but still firm to the bite, stirring occasionally, about 10 minutes. Drain.

Add the chicken to the pan with the pancetta and stir to combine. Next, add the spaghetti and the cream mixture and toss over medium-low heat until the chicken is heated through and the sauce coats the spaghetti thickly, about 4 minutes (do not boil or you might end up scrambling the eggs). Season the pasta, to taste, with pepper and salt if needed (the pancetta will likely add all the salt you need). Transfer the pasta to a large wide serving bowl. Sprinkle the walnuts and lemon zest over, and serve.


Source: Giada De Laurentiis of Food Network

Hearty Minestrone

This soup will warm you up on a cold day and fill your belly! It makes a large amount which is great to reheat for lunch the next day, especially with a grilled margherita sandwich (tomato, basil, mozzarella).

Hearty Minestrone
Serves: 8 Serving Size: 1 1/2 cups
Nutritional Info: Calories 184.0 Total Fat 3.6 g Saturated Fat 0.6 g Polyunsaturated Fat 0.6 g Monounsaturated Fat 1.4 g Cholesterol 3.8 mg Sodium 832.3 mg Potassium 513.6 mg Total Carbohydrate 31.5 g Dietary Fiber 6.5 g Sugars 8.3 g Protein 8.1 g

Ingredients
1 medium onion, chopped
1 tablespoon olive oil
2 celery ribs, chopped
2 medium carrots, chopped
1 medium green pepper, chopped
2 medium zucchini, chopped
6 garlic cloves, minced
3 cups reduced-sodium broth (chicken or vegetable)
2 cans (14-1/2 ounces each) Diced Tomatoes, undrained
1 can (15 ounces) garbanzo beans, rinsed and drained
1 can (6 ounces) tomato puree
1 can (15 ounces) Tomato Sauce
2 teaspoons dried basil
1 tablespoon dried oregano
1/2 teaspoon pepper
1/2 teaspoon cayenne pepper
1/2 cup small tortillini pasta
Fresh basil leaves and shaved Parmesan cheese, optional

Directions
In a Dutch oven, saute onion in oil for 2 minutes. Add the celery, carrots, green pepper, zucchini and garlic; saute 3 minutes longer. Stir in the water, tomatoes, beans, tomato puree, tomato sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
Stir in pasta; cook 12-15 minutes longer or until tender. Garnish each serving with basil and cheese if desired.

Yield: 8 servings (3 quarts).

Adapted from: Taste of Home

Baked Pastina Casserole

This is an Italian inspired casserole dish. The great thing about casseroles is that while they bake you have time to do other things: set the table, do the dishes, which isn't the case with other types of dishes. I just made this for the first time tonight. The family enjoyed this so much I think this will be made a lot more often. Note: the recipe calls for pastina or any type of small pasta, I used a small spiral pasta, but in a pinch you could break spaghetti into small pieces to make it work too.


Baked Pastina Casserole
Serves: 4, Serving Size: 1/4 pan
Nutritional Info: Calories 392.9 Total Fat 22.5 g Saturated Fat 10.4 g Polyunsaturated Fat 1.2 g Monounsaturated Fat 8.7 g Cholesterol 45.4 mg Sodium 406.1 mg Potassium 110.9 mg Total Carbohydrate 28.5 g Dietary Fiber 2.3 g Sugars 3.8 g Protein 20.3 g

Ingredients
1 cup pastina pasta (or any small pasta)
2 tablespoons olive oil
1/2 cup cubed chicken breast (1-inch cubes)
1/2 cup diced onion (about 1/2 a small onion)
1 clove garlic, minced
1 (14.5-ounce) can diced tomatoes with juice
1 cup shredded mozzarella
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup bread crumbs
1/4 cup grated Parmesan
1 tablespoon butter, plus more for buttering the baking dish


Directions
1. Preheat the oven to 400 degrees F.
2. Bring a medium pot of salted water to a boil over high heat. Add the pasta and cook until just tender, stirring occasionally, about 5 minutes. Drain pasta into a large mixing bowl.
3. Meanwhile, put the olive oil in a medium saute pan over medium heat. Season chicken with salt and pepper. Add the chicken to the pan and cook for 3 minutes. Add the onions and garlic, stirring to combine, and cook until the onions are soft and the chicken is cooked through, about 5 minutes more.
4. Put the chicken mixture into the bowl with the cooked pasta. Add the canned tomatoes, mozzarella cheese, parsley, salt, and pepper. Stir to combine. Place the mixture in a buttered 8 by 8 by 2-inch baking dish. In a small bowl mix together the bread crumbs and the Parmesan cheese.
5. Sprinkle over the top of the pasta mixture. Dot the top with small bits of butter. Bake until the top is golden brown, about 30 minutes.

Source: Giada De Laurentiis at Food Network

Farfalle with Tomatoes, Onions, and Spinach

This is a delicious and light pasta dish. I really enjoy this for lunch after a long run. Sometimes I add chicken or pork to made this a more substantial meal.

Farfalle with Tomatoes, Onions, and Spinach
Serves: 4, Serving Size: 1 1/2cups pasta mixture with 3 TB. Feta)
Nutritional Info (per serving): Calories:374, Fat:13.3g (sat 5g,mono 6.2g,poly 0.9g), Protein:13.7g, Carbohydrate:51.1g, Fiber:3.8g, Cholesterol:22mg, Iron:2.6mg, Sodium:632mg, Calcium:212mg

Ingredients
1 tablespoon plus 1/4 teaspoon salt
8 ounces uncooked farfalle pasta
2 tablespoons extra-virgin olive oil, divided
1 cup vertically sliced yellow onion
1 teaspoon dried oregano
5 garlic cloves, sliced
2 cups grape tomatoes, halved
1 tablespoon white wine vinegar
3 cups baby spinach
3 tablespoons shaved fresh Parmigiano-Reggiano cheese
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled feta cheese

Preparation
1. Bring a large pot of water to a boil with 1 tablespoon salt. Add pasta, and cook according to package directions; drain.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and oregano; sauté 12 minutes or until lightly browned. Add garlic; sauté 2 minutes. Add tomatoes and vinegar; sauté 3 minutes or until tomatoes begin to soften. Add pasta and spinach; cook 1 minute. Remove from heat, and stir in Parmigiano-Reggiano, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, and pepper. Sprinkle with feta.

Source: Cooking Light

Penne with Cajun Hot Links and Chipotle Shrimp

My mom and dad went to one of Food Network Guy Fieri's restaurants (Johnny Garlic's in Santa Rosa) recently. My mom ordered this dish and said it was one of the best things she has ever eaten. Once they got home she did some research to find the recipe. She recently made it for my cousin's rehearsal dinner and said people were practically licking their plates.

Penne w/Cajun Hot Links and Chipotle Shrimp
Serves: 6 Serving Size: about 1 1/4 to 1 1/2 cup serving
Nutritional Info (per serving): Calories 932.2, Total Fat 79.3g, Saturated Fat 25.7g, Cholesterol 165.8mg, Sodium 1,317.4mg, Potassium 234.4mg, Total Carbohydrate 42.7g, Dietary Fiber 5.1g, Sugars 7.6g, Protein 19.1g


Ingredients
1-ounce olive oil
4 hot links, all beef, cut in 6 bias slices
20 (21/25 shrimp), deveined, shelled and butterflied
2 cups heavy cream
1 cup Chipotle Sauce, recipe follows
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1 pound cooked penne pasta
1/2 cup Parmesan, grated plus more for serving
1 tablespoon diced Roma tomato
1 tablespoon diced scallion

Directions
In saute pan over high heat, add olive oil and hot links. Sear links until browned. Add the shrimp and cook until pink. Lower heat to medium. Then add cream, 3/4 of the Chipotle Sauce (recipe below), salt and pepper. Add cooked pasta and the cheese. Toss to combine.

Serve in pasta bowl and garnish with diced tomato, scallions, more sauce, if desired, and grated Parmesan.


Chipotle Sauce:

1 1/2 cups BBQ sauce
3/4 cup canola oil
1/3 cup lemon juice
3/4-ounce Dijon mustard
1 to 2 chipotle peppers in adobo
3/4-ounce red chili flakes
1/3 teaspoon cayenne pepper
1/3 teaspoon ground black pepper

Combine all ingredients in blender, puree, cover and refrigerate.


Source: Food Network

Chicken Carbonara

A great Italian dish: Chicken Carbonara! I've tried several recipes and this one is my favorite although it is definitely not a light or low fat recipe - but that is to be expected of Carbonara!

Chicken Carbonara
Serves: 6
Nutritional Info (per serving): Calories 730.7, Total Fat 51.7g, Saturated Fat 26.6g, Cholesterol 490.7 mg, Sodium 278.2mg, Potassium 362.1 mg, Total Carbohydrate 23.9g, Dietary Fiber 1.3g, Sugars 0.3g, Protein 42.0g


INGREDIENTS
2 t. Olive Oil
4 oz. Pancetta or Bacon
2½ c Whipping Cream
1 c. Parmesan, grated
8 Egg yolks
1/4 c Basil, chopped
1/4 c. Parsley, chopped
2 t. Garlic, minced
4 c. Chicken, shredded
1 lb Spaghetti
1 T Lemon Zest

DIRECTIONS
1.Heat oil in lg. frying pan (med. heat). Add bacon and sauté till crisp. Cool till lukewarm. Whisk in cream, cheese, yolks, basil, parsley, and garlic.
2.Stir in chicken. Meanwhile, bring lg. pot of salted water to boil, cook spaghetti, drain.
3.Add spaghetti to cream mix and toss over medium heat until heated through and sauce coats spaghetti thickly (about 4 minutes). Do not boil.
4.Season with salt, pepper, and lemon zest.

Source: Giada De Laurentiis of Food Network

Mama Smith's Spaghetti Sauce

Mama's Smith's Spaghetti Sauce
Serves: 6-8; Serving Size: approx 3/4 cup cooked pasta w/ 1/2 cup sauce
Nutritional Info: (coming soon)

INGREDIENTS
1 lb. Ground Beef
1 pk Spicy Turkey Sausage
1 can Tomato Sauce
1 can Tomato Puree
1 can 6-in-1 (or puree)
1 can Tomato paste
1 T Oregano
1 T Parsley
½ t Bay Leaves
1 T. Sugar
½ T Red Pepper Flakes
½ Onion, Diced
1 T. Garlic

DIRECTIONS
1.Sauté onion and garlic w/ oil in large stockpot, till golden. Add all tomato cans.
2.In skillet brown ground beef; drain and add to sauce. Cook sausage; cut in ½’s and add to sauce.
3.Add all spices to sauce, add red pepper slowly to taste.
4.Simmer for 30 minutes or longer.

Source: Anne Smith