Creamy Cajun pasta with chicken or shrimp (low FODMAP)
25 Minutes • Gluten-free • Low FODMAP • Serves 4 • This creamy dish with just the right amount of spice is perfect whether you use chicken or shrimp. Made with lactose-free milk the sauce is lighter than a cream-based sauce but still has all the flavor thanks to a bit of cream cheese whisked into the sauce. It’s quick to make and sure to please the whole family. Try it tonight!
INGREDIENTS:
1 pound gluten-free wide rice noodles (or you can use any low-FODMAP pasta you like)
4 tablespoons garlic-infused olive oil
1 pound boneless, skinless chicken breast, cut across horizontally and then cut into bite-size pieces
OR 1 pound shrimp (thawed, shelled, and deveined)
1 tablespoon Smoke n Sanity Cajun Creole seasoning (10% off with code IBSGC10)
4 green onions (green part only), chopped
1 red bell pepper, chopped
1-2 teaspoons Smoke n Sanity Cajun Creole seasoning (10% off with code IBSGC10)
Pinch crushed red pepper flakes
1 cup low FODMAP chicken broth (I like Whole Foods Organic 365 brand)
1 cup lactose-free whole milk
2 ounces lactose-free cream cheese, at room temperature (or heat slightly in the microwave to soften)
1/2 cup freshly grated parmesan cheese
2 tablespoons chopped fresh basil
DIRECTIONS:
Bring a large pot of salted water to a boil. Cook the pasta al dente, according to package directions. Rinse (so it doesn’t stick together) drain and set aside.
In a large frying pan set over medium-high heat, add 2 tablespoons of garlic-infused olive oil, the chopped scallions, chicken or shrimp, and 1 tablespoon Smoke N Sanity Cajun Creole seasoning. Cook until browned all over and just cooked through, about 5 minutes. Remove the chicken from the pan onto a plate and set aside.
To the same pan, add 2 tablespoons of garlic-infused olive oil and the chopped bell peppers. Cook for about 5 minutes until the peppers are soft. Stir in 1-2 teaspoons Smoke N Sanity Cajun Creole seasoning. Add a pinch each of red pepper flakes, salt, and pepper. Cook another minute, until the spices are fragrant, then pour in the broth and milk. Add the cream cheese. Whisk gently until smooth. Bring the sauce to a gentle simmer and cook for 5 minutes, until thickened slightly.
Stir in the parmesan. Then add in the pasta and chicken or shrimp and cook for 2-3 minutes to heat everything through. Remove from the heat and stir in the basil. Serve immediately topped with additional basil.
Enjoy!
Pro tip: We love and recommend Smoke N Sanity’s Cajun Creole seasoning for the wonderful low FODMAP flavor and spice it lends to this dish. Get 10% off when you order your own bottle and use the code “IBSGC10”
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