• 30minutes
  • 329calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B1, B2, B3, B6, C, P
MineralsSelenium, Chromium, Silicon, Calcium, Sulfur, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 8 ounces whole-wheat fusilli or rotini

  2. 1 tablespoon canola oil

  3. 2 slices bacon, chopped

  4. 1 large sweet onion, halved and thinly sliced

  5. 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces

  6. 1 medium green bell pepper, sliced

  7. 3 cloves garlic, minced

  8. 4 teaspoons Cajun seasoning (see Tip)

  9. 1/2 teaspoon freshly ground pepper

  10. 1 tablespoon all-purpose flour

  11. 1 28-ounce can crushed tomatoes

  12. 1/3 cup reduced-fat sour cream

  13. 1/2 cup sliced scallions for garnish

Instructions Jump to Ingredients ↑

  1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

  2. Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.

  3. Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.

  4. Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.


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