Cajun Chicken Pasta

I love pasta and I especially love it when I can eat it with tons of veggies, a little bit of protein and A LOT of flavor!  This one packs a punch, is easy to prepare and you won't feel any guilt!  Feel free to use any pasta you choose.  I like to use penne for this but you could certainly use spaghetti or linguine!  I find it easiest to prepare all the veggies ahead of time (there is quite a bit of chopping involved but it is SO worth it)!  Enjoy!

Cajun Chicken Pasta (adapted from skinnytaste.com)

1/3 c. skim milk
1 T. flour
3 T. light cream cheese
8 oz. pasta (I used penne)
1 lb. boneless, skinless chicken breast cut in strips
2 t. Cajun seasoning
1 t. garlic powder
1 t. salt
1 T. olive oil, divided
1 medium red bell pepper, cut in strips
1 medium yellow bell pepper, cut in strips
1/2 red onion, sliced
3 cloves garlic, minced
8 oz. fresh mushrooms, sliced
1 (14 oz.) can diced tomatoes
Salt and black pepper, to taste
1 c. low sodium chicken broth
2 green onions, sliced

In a small food processor or blender, combine the milk, flour and cream cheese and pulse to combine. Set aside.  Prepare the pasta according to the package directions and set aside.  

Season the chicken with the cajun seasoning, garlic powder and salt.  In a large skillet over medium high heat, heat 1 1/2 t. olive oil and add the chicken.  Saute the chicken 5-6 minutes or until done.  Remove to a plate and set aside.  Add the remaining 1 1/2 t. olive oil to the pan and add the peppers, onions and garlic.  Saute for 3-4 minutes (you want them a little tender but not wilted).  Add the mushrooms and tomatoes and saute 3-4 more minutes or until the veggies are tender.  Season with salt and pepper.  Reduce the heat to medium low and add the chicken broth and the milk/cream cheese mixture and allow to cook for about 2 minutes.  Return the chicken to the skillet, add the pasta and taste for salt and pepper.  Toss in the green onions and serve!

4 servings (393 calories each serving) according to my calculator on loseit.com