Chicken and Pasta in Cajun Cream
INGREDIENTS:
3 Boneless skinless chicken
-breast halves; cut in 1"
-pieces
1 md Onion; chopped
2 Cloves garlic; minced
2 cn (14 1/2 oz) chicken or
-vegetable broth
1 ts Dried basil leaves
1/2 ts Salt
3/4 c Uncooked rotini
1 pk (1 lb.) frozen broccoli,
-carrots,; cauliflower
4 c Skim milk
1/2 c All-purpose flour
1/2 md Red bell pepper; chopped
1/4 c Shredded fresh Parmesan
-cheese
3 Boneless skinless chicken
-breast halves; cut in 1"
-pieces
1 md Onion; chopped
2 Cloves garlic; minced
2 cn (14 1/2 oz) chicken or
-vegetable broth
1 ts Dried basil leaves
1/2 ts Salt
3/4 c Uncooked rotini
1 pk (1 lb.) frozen broccoli,
-carrots,; cauliflower
4 c Skim milk
1/2 c All-purpose flour
1/2 md Red bell pepper; chopped
1/4 c Shredded fresh Parmesan
-cheese
Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Heat over medium heat until hot. Add chicken, onion and garlic; cook 4-6 minutes or until onion is tender, stirring occasionally.
Stir in broth, basil and salt. Bring to a boil. Add rotini; cook over medium-high heat for 8 minutes, stirring occasionally. Meanwhile, place frozen vegetables in colander or strainer; rinse with warm water until thawed. Drain well. In small bowl, combine 1 cup of the milk and flour; blend well. Stir vegetables, milk mixture, remaining 3 cups milk and bell pepper into rotini mixture. Bring just to a boil, stirring frequently. Reduce heat to medium; cook 3-5 minutes or until soup thickens and vegetables and pasta are tender, stirring occasionally. To serve, ladle chowder into 6 individual soup bowls. Sprinkle each with cheese. Makes 6 servings--270 calories--35 calories from fat--4 grams fat.
Stir in broth, basil and salt. Bring to a boil. Add rotini; cook over medium-high heat for 8 minutes, stirring occasionally. Meanwhile, place frozen vegetables in colander or strainer; rinse with warm water until thawed. Drain well. In small bowl, combine 1 cup of the milk and flour; blend well. Stir vegetables, milk mixture, remaining 3 cups milk and bell pepper into rotini mixture. Bring just to a boil, stirring frequently. Reduce heat to medium; cook 3-5 minutes or until soup thickens and vegetables and pasta are tender, stirring occasionally. To serve, ladle chowder into 6 individual soup bowls. Sprinkle each with cheese. Makes 6 servings--270 calories--35 calories from fat--4 grams fat.