Chicken Pasta Recipe With Fiber

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Usually when we think of fiber we think of vegetarian foods since they are the source of fiber.  However many people who are meat lovers wonder on how to get fiber while taking meat.  In this article we are presenting one such recipe which will help you to enjoy your meat while getting good amount of fiber at the same time.  This is an Italian recipe which is quite popular and contains good amount of protein.


8 ounces whole-wheat fusilli or rotini

1 tablespoon canola oil

2 slices bacon, chopped

1 large sweet onion, halved and thinly sliced

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

1 medium green bell pepper, sliced

3 cloves garlic, minced

4 teaspoons Cajun seasoning (see Tip)

1/2 teaspoon freshly ground pepper

1 tablespoon all-purpose flour

1 28-ounce can crushed tomatoes

1/3 cup reduced-fat sour cream

1/2 cup sliced scallions for garnish


Fill a large pot with water and heat it. Bring to a boil. Put the pasta in the boiling water and cook until just shy of tender. It should take 8 to 10 minutes. Check the package directions just in case. After the pasta is cooked, drain the water and set it aside.

While the pasta cooks, heat oil over medium heat. When the oil simmers, add bacon and onion and cook for about 2 minutes, stirring occasionally. They should begin to get golden brown, if not cook for a minute more. Now, add chicken, bell pepper, garlic, Cajun seasoning and pepper. Mix well. Keep stirring, until the onion and bell pepper are beginning to soften. It should take about 4 minutes. Take note that this Cajun spice blend contains salt. If you are using one without salt, you should season your sauce with salt according to your taste.

Add flour and stir until it mixes completely. Be cautious not to leave lumps of flour in it. Peel the tomatoes and add along with their juice. Bring the mixture to a simmer. Keep stirring often until the sauce is bubbling and becomes thick. Keep in medium heat until the chicken is cooked through. When the chicken is tender, remove from heat.

Now, pour the sour cream and mix well. Stir the cooked pasta into the sauce. Serve sprinkled with scallions, if desired.


Per serving: 329 calories; 8 gram fat ( 2 g saturated ); 50 mg cholesterol; 43 g carbohydrates; 25 gram protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

Therefore, one serving contains 6 gram of fiber.

Prepare the above recipe at home and let us know how it came out.

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