Recipe

Creole Chicken Pasta

developed by Church Health Center Wellness

Total Time: 60 minutes
Makes 6 servings
Serving Size: 1/2 cup pasta with 2/3 cup sauce
Nutrition Facts (per serving): Calories: 321; Total Fat: 16 grams; Sodium: 312 mg; Carbohydrate: 34 grams; Fiber: 4 grams; Protein: 11 grams

Ingredients:

  • ¼ cup olive oil
  • ¼ cup all-purpose flour
  • 1 large onion, chopped
  • 1 green bell pepper, chopped
  • ½ cup fresh chopped parsley
  • ¼ cup water
  • 4 cloves garlic, minced
  • 2 cans whole tomatoes with no salt added
  • 1 tbsp Mrs. Dash Extra Spicy seasoning
  • 1 chicken bouillon cube
  • 2 tsp garlic powder
  • 3 bay leaves
  • 7 oz dry whole wheat penne pasta, cooked
  • 8 oz cooked chicken breast cut into small pieces

Directions:

  1. Pour olive oil into a large cast iron skillet on the stove over low-medium heat. Using a wooden spoon, slowly stir in the flour to make a roux. Continue stirring the roux slowly for 20 minutes or until it turns dark brown.
  2. Add chopped onion, bell pepper, parsley, and garlic to the roux. Turn up the heat to medium and cook for 10 minutes or until onions become slightly transparent. Add water a little at a time while vegetables are cooking to keep them moist.
  3. Add canned tomatoes and break them apart with a fork. Add Mrs. Dash seasoning, bouillon cube, garlic powder, and chicken. Let sauce simmer for 15 minutes.
  4. Add bay leaves and turn off heat. Let sauce cool for 5 minutes before serving over pasta.

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