Feb 18, 2012

Cajun Chicken Pasta on the Lighter Side



Celebrate Mardi Gras with this colorful Cajun spiced pasta tossed with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light sauce.

One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish is a perfect example. Be sure to be generous with your Cajun spices, it should have plenty of kick so don't be shy!


I took a knife skills class at Sur La Table this week with my girlfriend and of course I HAD to buy a new knife and cutting board there. I was so excited to put my new skills to work and cut my veggies like a pro with my new knife, a task I would normally dread.


This dish comes together rather quickly once all your vegetables are chopped. 


You can make this with shrimp instead of chicken, or use a combination of both. Make this vegetarian by leaving the chicken out or replacing it with tofu and the chicken broth with vegetable broth. You can also make this gluten-free by using brown rice pasta and replacing the flour with 1 teaspoon of corn starch. Hope you enjoy!!


Cajun Chicken Pasta on the Lighter Side
Skinnytaste.com
Servings: 5 • Serving Size: 1 1/2 cups • Old Points: 6 pts • Points+: 8 pts
Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar: 3.2 g
Sodium: 126.5 mg (without salt) 


Ingredients:
  • 8 ounces uncooked linguine (I used Dreamfields)
  • 1 pound chicken breast strips
  • 1-2 tsp Cajun seasoning (or to taste)
  • 1 tbsp olive oil
  • 1 medium red bell pepper, thinly sliced
  • 1 medium yellow bell pepper, thinly sliced
  • 8 oz fresh mushrooms, sliced
  • 1/2 red onion, sliced
  • 3 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1 cup fat free low sodium chicken broth
  • 1/3 cup skim milk
  • 1 tbsp flour
  • 3 tbsp light cream cheese
  • fresh cracked pepper
  • 2 scallions, chopped
  • salt to taste
  • Smart Balance cooking spray

Directions:

Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt.


Prepare pasta in salted water according to package directions.


Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.


Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes


Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.



Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.


Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped scallions and enjoy!


Makes 7 1/2 cups.

407 comments :

  1. This looks amazing, even more so with your spectacular photographs.

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  2. This looks absolutely Yummy. Is Cajun Seasoning the same as "Creole"? I have some by Tony C.

    Thanks Gina for another great one to try!

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    1. Summer LaBove2/20/12, 1:03 PM

      Yes. And Tony Chachere's is one of the best!

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    2. No, no...Tony Chacere's IS the best! :-D

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    3. and to the cajun's it's known as Tony's. lol :)

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  3. Oh my goodness I almost licked my monitor! haha

    I happen to have some cajun seasoning in the veeeery back of my cupboard, which means I can finally use it for something that I actually will eat (versus other recipes that I see that are unhealthy).

    As delicious as the noodles look, I will have to put them on a bed of cauliflower rice since I am doing the low carb thing. That way, I can also eat more of it - win win!

    Thanks for the recipe Gina. Your recipes are what inspired me to get back in the kitchen again!

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  4. looks soo good! and a lot more WW friendly than the one im addicted to at cheesecake factory!

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  5. This looks really good! I'm going to make it this week.

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  6. this looks delicious--and perfect timing. Our home group just decided on a cajun theme for our meal tomorrow night and I have all the ingredients minus the peppers--off to the store now! Can't wait to try it.

    Sarah M

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  7. Cajun and Creole spices are not the same. Tony C's makes both. They're not really interchangeable, so I would get the Cajun kind if you want it to taste right. Cajun is spicy- Creole is not...just a distinct savory flavor.

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    1. Thank you Megan for the clarification! Much appreciated. Nancy

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    2. Actually, they are the exact same thing. I am a born and raised Southern Louisiana girl, so I should know. :)

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  9. I'm from Louisiana and personally would use Tony Cachere's seasoning for the chicken. Creole and cajun are very similar in seasoning (both usually well spiced and savory); creole more often incorporates tomatoes and cajun relies on roux for the base sauce. The terms are interchangeable for most cooking as there is great overlap in both the dishes, techniques, and ingredients.

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  10. I tried this tonight and it was amazing!! The entire family loved it!

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  11. Is there any way to make this dairy free?

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    1. You can leave out the cream cheese and replace the milk with more broth to make it dairy free.

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    2. Or substitute the milk for unsweetened original almond milk which I did and had great results!

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  12. I've been totally craving pasta lately...this looks fab

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  13. this is on my menu for next week! is the linguine you used white, multigrain, or whole wheat? i want the nutrition info to match with the batch i make. thanks!

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  14. I was so excited to see this recipe I made it for dinner tonight! It was super yummy, I've already passed it onto my friends, as I have many of your recipes. Thanks for helping our house be filled with yummy skinny food

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  16. Looks AMAZING as usual Gina!!!

    I just made the broccoli noodle casserole on friday...fantastic.

    Diane

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  17. mrs dash has an AWESOME cajun spice...lower salt and you can make your own with spices in your pantry. 2 tablespoons paprika 1 tablespoon salt 1 tablespoon black pepper 2 teaspoons garlic powder 2 teaspoons onion powder 2 teaspoons ground red pepper 1 teaspoon dried oregano 1 teaspoon dried thyme...this is the one I use and it comes from MY RECIPES.

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    1. Thanks for posting this. I had everything I needed to make this for dinner tonight except for the premixed cajun spice, but I had all of this on hand.

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  18. Oh! Another winner winner! ( chicken dinner! lol) I'm not a lover of bell peppers, so I will use zucchini and more tomatoes. But boy does it look pretty!

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    1. great idea...I love zucchini too!!!

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  19. This dish looks so amazing! I love that you added cajun spices and all the bell peppers!

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  20. I'm new here and just love all the photos to go with your recipes. I love spicy food and will definitely give this a try! Thanks.

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  21. I made a Cajun chicken pasta a few weeks ago and it was definitely not ‘light’! I'll have to bookmark this one for next time!

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  22. I'm new to the website and I fell in love at first sight! I love all the recipes and the pictures and everything I have made so far has been a BIG hit! My family is vegetarian so would you cook the tofu the same way as the chicken or do you have to do it a different way?

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  23. YUM!!! Im definitely making this, this week! Thanks so much for great inspiration & recipes! ♥

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  24. Another hit in our household. I made my own Cajun spice to put in this. I've been told that I can make it again, and I have to agree. It looks like there won't be anything left over for lunch tomorrow. That's always a good sign. That's again for this website and all your hard work.

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  25. This was great! Easy to throw together and substitutions are simple. Husband said to add to rotation. I know it has been said before but thank you for this website. We were eating these recipes before we started WW and this is how we knew we could succeed. Diet food has come a long way from cottage cheese and Ry-Krisp.

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  26. I made something with a little kick the other night (well my husband did) and it came out amazing! Check it out at my blog! Chipotle Flank Steak Tacos with Yellow Rice and Black Beans!

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  27. I just made this for dinner....DELICIOUS!!!!! My new fav pasta dish :). Thank you!!

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  28. I made this last night and my husband and I loved it! I had some for lunch today too! Thanks for such a great recipe!

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  29. Gina, I can always find something new on your site. Thank you for your hard work in keeping us all from getting bored on WW. This recipe sounds awesome!! A grateful fan! Maryanne

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  30. We made this tonight and it was fantastic! Better than our fattening version!

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  31. Soooo GOOD! Made it tonight and I know it will become a regular! I increased the veggies by adding yellow squash and peas and I increased the heat by adding a little diced jalapeno.

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  32. I am so looking forward to making this! Will there be a big difference if I just use my Misto (olive oil) instead of the Smart Balance spray?

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  33. I made this tonight for dinner! It was delicious! I forgot to buy mushrooms so I added a third pepper and an entire onion to add more veggies. I used whole wheat linguine too. My husband loved it. We'll definitely be making this again!

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  34. I always like to see comments from people who actually tried the recipe, and I'm convinced that this one isn't just a pretty picture. I'm going to make it tomorrow in honor of my return to WW! My baby is now five weeks old- it's time!

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  35. I made this tonight after a weekend of Mardi Gras over eating. Delicious!

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  36. Made this for dinner tonight. Delicous!! Even the kids made it back for seconds.

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  37. This was DIVINE! I made it for supper tonight. I substituted corn starch for the flour, and used mung bean threads/noodles for me (gluten free) and regular egg noodles for m'honey..and baby bella mushrooms instead of white.

    It was to die for. Even my son came downstairs saying whatever I was cooking smelled amazing! Its definitely a keeper & a total winning recipe.
    Thanks so much! ♥

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  38. Made this for dinner tonight..... Amazing... A little too water though

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    1. Mine was very liquidy too. Next time I'll either use Roma tomatoes or seed the regular ones.

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  39. Delicious! Our family favorite is the original Pioneer Woman's recipe. This is a great WW friendly alternative. Thank you!

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  40. I made this tonight and it was great....loved the idea (and taste) of the cream sauce, using cream cheese and milk. When I make it the next time, I would add some more veggies.

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  41. I make Skinnytaste dishes all of the time but always forget to comment. Tonight I made this recipe and it was delicious (as usual). Perfect for a pasta craving. Whole family loved it (also as usual). Between my mom and I, we've lost 35 lbs on WW since Thankgiving. This is in no small part due to your awesome recipes. Thanks for being proof that lighter food can be delicious!

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  42. Love your takes on dishes that are traditionally fat laden. This looks so good!

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  43. Wonderful! Made this for dinner tonight. Family lived it!!

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  44. Wonderful! I made it last night and froze the leftovers into individual portions. Lunch this week!

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  45. This was delicious. I made it for dinner last night and my husband woke up this morning raving about how delicious our dinner was last night! We love your recipes.

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  46. This looks delicious! I am on a bell pepper kick right now, so I am excited to try this out! Thanks for another awesome recipe.

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  47. I made this yesterday for my boyfriend and I. It came out delicious! Only thing I did because I was out of white flour- I used whole wheat flour to create the slurry but I didn't notice anything wrong with how it tasted once it was finished! I also used red meat stir fry on the side (not in my dish) with the cajun seasonings to put in my boyfriends dish because he loves red meat. I put some chicken in his dish too and he said it tasted like a steak/chicken fajita with pasta! We both loved it thank you so much!

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  48. This is incredible. Thank you for sharing.. Every day this week I have made lunch and dinner off of your website!! I also used whole wheat flour and FF cream cheese, does that change the point value?

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  49. mhhhh, made it today and love it. thanks a lot for the fantastic recipe!

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  50. Just got back from the store to buy Cajun seasoning to make this! I was going to make Pioneer Woman's but this is just the lighter version I was hoping to find, thank you!

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  51. Just made this last night with my husband!! It was sooooo good and we both are excited about making it again. Love the Cajun flavors!!

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  52. OMG ....this recipe is absolutely delicious....A must save! My daughter made it with homemade pasta! It was awesome!

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  53. I made this for dinner tonight. It was AWESOME!�� We are still licking our lips. I'll take leftovers for lunch tomorrow. Thanks Gina for a yummy meal.

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  54. Going to try this substituting some laughing cow wedges I need to use up. Hope it turns out because it looks delicious and cajun chicken pasta is one of my hubby's favs!

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    1. That sounds like what Hungry Girl would do. I would think it would work. Let us know.

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    2. are you subbing them for the cream cheese? i have some wedges i need to use up as well!

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  55. Tonight, I made this for supper. My husband is a meat and potatoes kind of guy. He loved this recipe!! He even went back for thirds!! It is definitely a keeper!!

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  56. Also, garlic powder is missing from the ingredients list, just FYI! :)

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  57. I made this tonight and we LOVED it! I love that it has so many veggies, and the cream cheese in the slurry adds richness without a ton of calories.

    I wish you would put together a cookbook of your fabulous recipes!

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  58. I made this for dinner tonight...OMG! Delicious, so much flavor! Thumbs up from husband, 13 year old and 2 year old.

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  59. I'm vegetarian and have become a master at modifying recipes. I made this recipe as is for my husband and along side his batch I made mine with extra mushrooms (baby bella) and no chicken. Made both with veg broth. WOW. An absolutely perfect and tasty dinner with tons of leftovers for lunches this week. I added a bit of extra cajun seasoning at the end for a little kick. This will definitely become a regular in our house. Very filling for a reasonable number of points. Yet another winner!

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  60. I'm so happy you all liked it!! I agree the cream cheese in the slurry worked out great!

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  61. Had this for dinner tonight sooo good.

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  62. This was delicious! I subbed shrimp and andouille sausage for the chicken and it was fantastic. My husband seems to always pick a pasta like this if it's on a menu when we eat out, so he was thrilled that I found a delicious and healthy recipe to make at home. Thanks, Gina!

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  63. I made this tonight and it was so amazing!! I just love all of your recipes that I've tried so far, but this was definitely a new favorite! Thanks!

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  64. Just wanted to say THANK YOU GINA for this recipe! Made it last night & it was awesome!! I may have gone overboard with my cajum seasoning so it was spicy but I still couldn't put it down. I'll be having it for lunch & probably the rest of the week b/c it makes so much. DELISH!!! :-)

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  65. Made this last night but used half the pasta and half the chicken broth. Left everything else the same. Divided into three larger servings and still pretty calorie/point friendly since the pasta was reduced. I like spicy so need to up the cajun spice more and maybe add some cayenne too. Thanks for a yummy light pasta dish.

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  66. Cajun chicken pasta could be a favorite dish for many. Thank you for sharing a "light" version of this recipe for many to enjoy.

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  67. Michelle Showalter2/21/12, 11:00 AM

    In honor of Mardi Gras, I was going to splurge and make Cajun Chicken Pasta for dinner tonight using a recipe from another website... While it probably would have tasted amazing, I calculated the points for it... 31!!! Whoa. Thank goodness for this recipe so I don't have to die tonight from falling off the wagon so hard. Can't wait to try it!

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  68. Made this last night and it is amazing! I love your recipes, keep them coming :)

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  69. I also made this last night and it was amazing!! Thinking about making it again tonight with shrimp. It was so good could definately eat it twice in a row!!!! Thanks Gina.

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  70. Do you seed the tomatoes?

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  71. This was so so good!! I love cajun chicken pasta but it is so fattening. This hit the spot perfectly, still that touch of cream and spice, yum!! My husband loved it too and he is hard to please! This will definitely be on rotation!

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  72. This looks sooooooo good. I'm definitely going to make this next week. I'm thinking about making mine with chicken and shrimp because I love that combination. From the pics, it looks delicious. I can't wait to try it.

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  73. Wonderful recipe! What a treat! Thanks for providing a healthy, inspiring site!

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  74. I made it tonight and it was so delicious...simple but good!

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  75. I made this for dinner last night with shrimp and it was fantastic. A keeper for sure. I love the slurry technique and can't wait to try it on some other creamy sauces.
    I did notice that you listed garlic powder in the recipe but not in the ingredients, I just added it to taste.

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  76. I also made this, we ate it in 4 portions rather than 5, it was extremely good. My husband kept saying, this is supposed to be good for me?? Love this site. And learned a new term, "slurry".

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  77. This was amazing!! What a great dish to end our Mardi Gras celebration!!

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  78. Gina you are a genius! This was a hit last night, so much that I was still craving it for lunch! I've lost 18lbs on WW so far, and I contribute a lot of it to your amazing recipes that make eating healthy taste so good!

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  79. Gina...I made this last night and there was a party in my mouth! I too am on weight watchers and I have been making it through the tough days with help from your delicious recipes. : )
    I pinned this on Pintrest and I have recieved 25 re-pins in a matter of minutes!

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  80. We had this for dinner last night and it was good, but wow, so much better the next day once the flavors had more time to develop. I make a similar full fat dish, but with Mexican flavors--cilantro, lime, cumin, etc. I think I will use this recipe as a base to recreate it.

    Thanks for your lightened up recipes; they're really helping me stick to weight watchers. :)

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  81. This might be a dumb question but can you make the slurry without using a blender?

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    1. I was too lazy to haul out my blender... okay, maybe too lazy to wash it so I just used a hand mixer and it worked perfectly!

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    2. I used a whisk! Worked perfectly. : )

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  82. I had been craving Cajun Chicken Pasta for weeks now... I was so excited to see your version and know that I could eat and not feel guilty! Made this last night and we all loved it! In to the rotation it goes. Once again, you made me smile. Thank you for all your hard work, Gina!

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  83. This was so good!! Great hit with the family :) Thank you Gina!!

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  84. I made this tonight and it was simple, delicious and so satisfying! Thanks Gina for all the wonderful recipes!

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  85. Just made this! Even the picky boyfriend, who tends to hate my "healthy food" gobbled it up!

    I did find that the broth was too much. I only added maybe 1/4 cup of broth and still found the recipe a tad runny. Delicious, anyhow! Thanks Gina!!

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  86. I love spicey cheesy pasta at Ruby Tuesday, but too much fat. I made the sauce to use over ww pasta or brown rice and leftover chicken or meat. Loved it...chalked full of veggies, saucey and yummy!!

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  87. I made this recipe for my boyfriend last night and substitued the peppers for green beans. It was fabulous and he loved it! I'm definitely making it again!

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  88. I made this for company on "Fat" Tuesday and it came out great! I had to double the recipe and only had enough chicken for one batch so I added some sausage, which changed the lightness of the dish, but it still was delicious and not nearly as heavy as other creamy pasta dishes I have made in the past. The flavors were phenom. I will definitely be making it again. Everything from this website always comes out great!

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  89. Wow! Just wow!

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  90. Yummy. Just made it. Soooo good. Love all the veggies, the color and the spice. I saw a suggestion using shrimp instead of chicken. I'm going to try that variation soon too!

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  91. We made this tonight and it was terrific! I love the colors in it. It's such a pretty dish. I used whole wheat Delallo Fusilli pasta which is my absolute favorite and it was perfect in it. Loved the look of it with the curly pasta. The flavor was terrific, mostly because it was so forgiving, making it as spicy as you like. Thanks for this one!!

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  92. I made this for my husband and I last night and we both thought it was delicious! One of my favorite weight watchers recipes by far-- filling and tasty. You knocked it out of the park with this one!

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  93. I came across your blog last night and an hour after that I found my self trying to re-create the fab dish! I subbed plain greek yogurt for the cream cheese & used tomatoes, asparagus, & green peppers for my veggies. It turned out great with the greek yogurt. heads up if you wanna make this dish even skinnier! thank you !

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  94. Should the linguine be cooked when it is added at the end? Mine's not looking right :(

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  95. Made this the other night and OMG it's DIVINE!!! I have never raved about a recipe so much as I did this one :) I made it for myself and froze the individual portions for later consumption. Even out of the freezer, reheated it's beyond words *YUM*. Olive Garden should pay you millions and put this on their menu ;)

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  96. I just made this for dinner. I did use Tony C. creole seasoning (did not see Cajun seasoning at my store) and it was plenty spicy. I too found the mixture to be too watery for my liking, so I kept adding flour until it was the consistency I desired. Also--because I am a 'sauce' person, I kept the pasta and sauce separate until serving to keep the pasta from completely soaking the sauce up. It turned out perfect and like something I would order at a restaurant. I have a feeling it's going to taste even better as leftovers!

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  97. I made this the other night for my roommates. We loved it! We even liked it better than the full fat, calorie monster version we'd tried a month ago, which I think it amazing.

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  98. DELICIOUS!!!!!

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  99. I made this the other night and it tasted fabulous and was very filling! Everyone in my family loved it.

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  100. can someone give me a suggestion for making my own cajun seasoning? I don't want to run out to the store. thanks!

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  101. I made this today - thank you! What an awesome recipe.

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  102. I made this and it was wonderful, great way to get kids to eat veggies being so bright and delicious....Thank You for a great recipe!

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  103. fantastic!

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  104. My boyfriend just said (about this dish), "OMG, this could be in a restaurant!! Are you sure there's no butter in here??"
    Thanks for helping me to make my man happy AND make my waist smaller :)

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  105. This was incredible....thank you so much for the recipe! I didn't use cream cheese instead I used laughing cow swiss cheese to lower even more calories. This could seriously be in a restaurant !!

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  106. This was delicious!!! Would maybe add a little corn starch to thicken it up a little though!!

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  107. My fiance's fave dish is a creamy cajun chicken pasta at one of our local restaurants, so when I found this I knew I had to make it. Tonight when he walked into the kitchen he was like "this is sooo my style" and when he was finished with dinner he was like "this was the best ever...was this healthy??" Gotta love a skinny dish that makes him question if it was healthy! Thanks Gina!

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  108. Does anyone know how much garlic powder to use?

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    1. I didn't use any and it was delicious, I would start with a sprinkle (maybe 1/4tsp over the veggies and maybe 1/4 tsp over the chicken) if you do want to use it

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  109. I made this using 1/3 less fat cream cheese, and shrimp instead of chicken (tossed with 1tsp of EVOO and 1/2tsp creole seasoning - baked at 400deg for 6-7 min till cooked through). I would probably lessen the chicken stock to 1/2C as it was swimming in sauce but it was delicious! I let the sauce reduce with the veggies for 10 min. If you aren't into a lot of sauce I suggest scooping the veggies out and adding the sauce by the scoop full to the pasta until your desired sauce level!

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  110. I can't believe this recipe is here today; I just 'cleaned' out my fridge yeterday; and found some fresh pasta and peppers that need to be used up today; and I took out chicken this morning; so there's dinner tonite. Thank you so much.

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  111. Would it be okay to use unsweetened almond milk instead of skim or would it mess up the flavor?

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  112. What Spices are in Cajun seasonings? can you name four of them?

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  113. I made this last night and it was a hit! Even my picky 2 year old loved it. Thanks for all the yummy recipes!

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  114. Gina - this is my first time commenting but you are my hero. I have been using your website for about a year and recommend it to every single person I know. My sister and all of her friends (even their husbands) use it now :-) Every single recipe has been phenomenal. I made this last night. Amazing. The sauce was a little runny (I think I added too much of the juice from the tomatoes) but I just added some cornstarch to thicken it up and it was perfect. Thank you. Thank you. Thank you.

    P.S. I still can't understand why you don't have a show on the Food Network. I've actually stopped watching as I get all of my recipes from you.

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  115. I made this tonight, but eliminated the peppers and mushrooms. Instead, I added zucchini! I was SO delicious! Very glad to find a yummy, creamy pasta recipe!

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  116. This Louisiana couple absolutely loved this dish (as we do with all of your dishes)! I forgot to buy cream cheese at the store so I added a little more flour to thicken up the slurry. Can't wait to try it with cream cheese.

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    Replies
    1. And I subbed plain non-fat yogurt in place of the cream cheese.

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  117. Made this last night for dinner and loved it. It will be going in my folder of favorite SkinnyTaste recipes. Haven't met a recipe on your site that I didn't love. Thanks!

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  118. I made something similar to this, but it was really yummy and healthy! Chicken in a sauce of mushrooms, yellow bell pepper, chopped apples and sweet onion! SO GOOD! :)

    http://runningwithginger.blogspot.com/2012/02/chicken-marengo-with-roasted-red-pepper.html

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  119. I made this the other night and it was YUMMERS! I didn't use the mushrooms, unfortunately my fiance doesn't like them. I also used a yellow and red pepper because that is what I had on hand. The only thing that I did differently, was right after I removed the chicken I poured a splash of stock to loosen up the bits on the bottom of the pan for more flavor. I will definitely make this again and again! My fiance is very picky when it comes to healthy meals and he loved loved this. Oh yeah I also used whole grain noodles.

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  120. The spice must make the dish :(. Followed the recipe to the t but realized too late that I had Old Bay seasoning and not Cajun. Had absolutely no flavor even with way too much salt. Maybe I can get the right spice today and add it to the leftovers.

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  121. This is absolutely delicious. Tastes like it came from a restaurant. I did use alot of cajun seasoning (like spicy). I think I need to take the veggie cutting class though...

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  122. Love this! I had one leftover chicken breast from a package last night and I wasn't sure what to do with it. I'm not a linguine fan, but I have some penne I'll use instead. And no mushrooms because I'm 26 and I'm still a picky kid at heart ;)

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  123. I just made this last night and everyone LOVED it! My 5 year old daughter said, "I'm not eating that!" but I told her she had to at least try it and she devoured it! My husband loved the mushrooms and how colorful it was. Awesome as always Gina! I used the Barilla multigrain pasta which is similar to the one you used but cheaper.

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  124. Just made this tonight for my family. It was delicious! I will definitely make it again! Very filling too!

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  125. I lightened the original version by substituting heavy cream with a can of evaporated skim milk. It's delicious.

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  126. So I shouldn't really be reviewing because I changed the recipe a little bit, but I always tend to modify Gina's recipes to accommodate what I have on hand! And this was so good, I HAD to share it! A while back I had this absolutely delicious cajun shrimp dish at a restaurant in Chicago. It was linguini with shrimp and mixed veggies in a spicy, creamy, mustard sauce. I'm pretty sure the original was laden with fat so I haven't tried to recreate it but when I saw this recipe I thought, why not use this as a base!

    I used shrimp instead of chicken and treated it the same as specified in this recipe. I also used half a bunch of asparagus instead of one of the peppers because that is what I happened to have, and substituted 2tbsp of dijon mustard for the cream cheese. Barilla whole grain linguine and a healthy dose of cayenne pepper were the only other changes. YUM!!! Just like the awesome restaurant dish without all the fat! I think the Chicago version also had capers so I might add that next time, but this was still a superb dish!

    Thanks Gina for always managing to inspire me! :)

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    1. Oh and I used a whisk to mix the slurry. The thicker cream cheese probably needed something more, but the thinner mustard did just fine with a small whisk. Easier cleanup too!

      I also think that for next time I will skip the tomatoes. Not because they were bad or anything, not by any means, I just think that a tomato free sauce with mustard and capers is closer to what I remember from the restaurant.

      Gina, you have my full permission to repost this with my changes if you'd like, I'm sure it would be thoroughly enjoyed by all! ;)

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  127. A HUGE hit at our house! Wow! This was fantastic and very low-cal for such a creamy dish...

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  128. MADE THIS LAST NIGHT AND MY YOUNGEST DAUGHTER TOLD ME " MOMMY I DONT CARE HOW HOT THIS IS, IT IS YUMMY...SLURP :)" AND SHE IS 8YRS OLD THANKS FOR THE GREAT RECIPES I ABSOLUTELY LOVE YOUR WEBSITE :)

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  129. I just had my gallbladder out and I have had to eat low fat for the last month. I was getting so sick of chicken so I wanted to find a more exciting recipe. Well this was awesome! my husband and I LOVED it!

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  130. OMG, I just made this last night. It was EXCELLENT. I like a little more kick to it so I sprinkled in just a tad of chipotle powder.

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  131. This dish is delicious, easy, & quick. I had all of the ingredients except for the light cream cheese...I used 3 wedges of laughing cow-garlic & herb cheese instead. For an extra veggie...I threw in some fresh spinach. My husband, daughter, & I had this for lunch & supper. It was great!!! Definitely cooking this again. I'm on weight watchers...your recipes helps keep the progress of weight loss easy. They are so full of flavor & keeps mealtime interesting.

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  132. Saw this yesterday and I had to try it. It was AWESOME! I didn't feel guilty about eating it. My husband loved it too. The only thing I did different is I only used one bell pepper. I dont usually follow recipes but with this one I'm glad I did!!

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  133. Made this last night - SO amazing. I have been making your recipes here and there for the past year or so - never mentioning to my boyfriend (who claims he hates anything diet) that these were lo-cal meals. I went back to Weight Watchers last week and have been making your recipes every night - this time letting him know that they are from Skinny Taste. He has been raving!!! Made the Sweet and Fiery Pork Tenderloin with Mango Salsa 2 nights ago, which received excellent reviews. You are the best!!!

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  134. Gina, This is excellent!!! my husband said, this recipe is in his top 5 all time favorite dishes!! My son, who I call lovingly Top Chef Thomas said it is new favorite pasta dish. I loved it too but to get reviews like that from your family makes cooking at the end of a exhausting work day all worth it! Maryanne

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  135. i made this twice already! friends and family loved it :) thanks for the amazing recipe!

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  136. Love It!!! My family wants me to try adding shrimp or smoked sausage to the recipe the next time I make it. It sure doesn't taste like a light recipe. I did add more cajun seasoning and a little more salt.

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  137. I've been waiting to make this since you posted it and boy it was delicious! Even my veggie hating fiance loved it (with the veggies taken out of course, but usually he doesn't even like the flavoring). It was also soooo filling for 6 old points! I'll be having this for lunch tomorrow for sure!

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  138. Bernadette3/6/12, 6:35 AM

    I gave up pasta for Lent, but luckily I saw this recipe beforehand. I made it the Sunday before Lent started and now I think I have to make it for Easter. It was so delicious. And it was a beautiful plate of food with all those colorful peppers and red onions. Thanks for all your yummy meals.

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  139. Gina, this recipe is AMAZING! I've never made a dish like this before, but seeing your instructions made it seem like something I would be able to do, and I am so glad I did! I will definitely add this to my list of regulars now. Thank you!

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  140. Gina - I have made this twice now, the first time with shrimp and the second with chicken and shrimp. Once again you've got a winner, this morning one of the people I shared the recipe also said she made it last night and they loved it as well. I have to add that since I came across your site at the start of the year I've made one of your recipes every week and after two months I'd say I have a minimum of three of your dishes per week. THANK YOU!!!!!

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  141. Gina, I have made quite a few of your recipes and loved them all, but never made the time to comment on them until now. I made this the other night omitting the mushrooms because I don't like them and I used penne because it was all I had in the house. I have to tell you that it was by far the best dish I have had in a long time. I could have eaten the entire pan of it! Of course, that would defeat the purpose of trying to cook and eat lighter, healthier stuff. You are awesome! Thanks for the recipes! ~Andrea

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  142. This sounds and looks so amazing :) I can smell the delicious spices over here. I must say that your passion about food and your way of transmitting it to others is incredible!

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  143. Loved this recipe, substituted FF half and half for the milk. I think more tomatoes next time too.

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  144. Delicious! This is better than the full fat Cajun Chicken Pasta I normally make. Very flavorful, you would NEVER think that it's healthy.

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  145. This is AMAZING!!! I love all the recipes on your site and make at least two per week, this is hands down my favorite. I have picky eaters so we left out all the veggies except the peppers which we doubled. I had to add a small amount of corn starch to thicken up the sauce, though I'm sure with the suggested veggies I wouldn't have needed it.

    I had requests to make this again the very next day :) Delicious!!

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  146. LOVE! <3 And my 9 yr old 'sous chef' liked helping to make it too! :)

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  147. This was AMAZING! We will have it again, for certain!

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  148. Love this! My husband, who is NOT on ww, ate two servings.
    We will definitely make this again!

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  149. This was very good and the whole family loved it. The only thing I'll change next time is to use a lighter hand with the cajun seasoning, but that is no criticism. I added zucchini and since I had no tomatoes, I used one can of diced (drained) and some sun dried tomatoes that I did have. This was loaded with flavor! Bravo and thank you!!

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  150. This is DARN good!! I can't keep myself from going back in the pot for more!!

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  151. I just made this for dinner tonight. It was really good! To those who said it was watery...It is at first but if you let it sit for 10 or so minutes and stir it up , it thickens up nicely! I can hardly wait to make it w/ shrimp!

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  152. I am making it tonight! I put it in my recipe builder on ww and it says 10 pts per serving. How did u get it to 8 pts? Looking forward to dinner.

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  153. fabulous dish. I made it with less spice since I have two little ones; and without mushrooms, but next time I'm making it WITH the mushrooms. :)

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  154. Made this last night for my family and guest. It was a HUGE hit! This recipe is a 10.

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  155. This cajun pasta recipe is the BEST pasta dish I've ever made!!! So flavorful and tastes so delicious!! A friend introduced me to your site a few months ago and my family loves your recipes!!! I love that you include the old WW pts on your recipes, and that the majority of your recipes seem to call for REAL ingredients. I feel great about serving these recipes to my family. Thank you so much for sharing your recipes with us! I hope you know what a positive difference you are making for so many families across the world!! :)

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  156. Just made this...it was awesome! Thanks so much Gina, for all of your recipes. I rarely cook anything thats not one of your recipes. I talk about your website so much that I'm sure my friends think that I'm your long lost relative!

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  157. I made this last night and LOVED it! I brought leftovers for lunch and can't wait to devour them. I just want to thank you for all of your delicious recipes. I have loved all that I've tried so far and am looking forward to trying more.

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  158. Gina! Thank you for your cooking skills and knowledge. God has truly blessed you with your gift and you keep on giving. Your purpose is definately being fulfilled. This recipe was amazing, I didn't have any cream so I used 2 laughing cow "garlic & herb wedges. I just discovered your site recently and have tried 3 recipes and all were good.

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  159. I made this tonight, OMG...absolutely delish!! Love your skinny recipes Gina, they make me so happy..:)My husband just loves coming home to the great smells coming from our kitchen every night...Thanks again:)

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  160. This meal was amazing! I think it is the best meal I've ever cooked. I did change a couple things. I used 2% milk because that's what I had and I used regular cream cheese, not lite. I also cooked all the chicken at one time...not sure why the recipe asked to cook it 1/2 at a time. I also used regular chicken broth & oil instead of cooking spray just cause this is what I had on hand. So my version is the higher fat but tasted so, so good!

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  161. Gena, I've been wanting to write a comment about this for a while now. This is hands down the best lightened up cajun dish I have ever tried. My husband and I always made jokes about the cajun recipes in the ww magazines because any time we tried them they were not even close to cajun. i was a little nervous about trying this for the same reason, but we love so many of your recipes i gave it a try. amazing. outstanding. delicious. thank you so much!
    suzanne

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    1. might be helpful to add we are from louisiana but made the move to up north a few months ago and this definitely reminded us of home

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  162. I just made this dish tonight, and my family all loved it. It was one of those dishes that makes you consider picking up the plate and licking all the sauce right off.... Just a quick question, though. I ended up with servings larger than what was listed. Perhaps I used more tomato or my peppers were bigger? Is the calorie count pretty much the same, as long as it is divided 5 ways?

    Connie

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  163. This is my favorite meal! I don't put tomatoes in and I followed the little recipe for cajun spice that I found in the comment section and it is seriously SO good. I love your site. Thanks so much!

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  164. Absolutely delish! Thanks for sharing--it's going in my permanent recipe box to be used often! I've been recommending your site to people at work when they comment on how tasty my leftovers smell (and they know I'm on Weight Watchers!)--you have a true culinary talent! :)

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  165. Loved this! I had to use 1% milk rather than skim, but otherwise followed the recipe and it turned out fantastic. I like a thicker sauce, so I made a cornstarch/water slurry and added it before I put the chicken back in - and it thickened up perfectly, especially once I added the pasta. I can't wait for the leftovers tomorrow night. :)

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  166. Made this tonight it was fantastic. So glad I found this website. We make 3-4 recipes a week and all are so good!

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  167. http://neitherbreadnormilk.wordpress.com/2012/02/21/mardi-gras-cajun-chicken-pasta-on-the-lighter-side-please/

    this personal totally jacked your recipe with no credit

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  168. and poorly, might i add. they listed olive oil yet totally omitted it from their "modification"?

    also, your ingredient list didn't list garlic powder yet you called for it in the recipe. how much/where should it be in the ingredients?

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  169. I made this last night, and it was fabulous. My husband took one bite and asked if there would be leftovers for his lunch the next day. The chicken was very flavorful and the sauce was just the right texture and thickness -- creamy and spicy! I will definitely make this again -- and again....

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  170. This looks really yummy, but my husband cannot handle ANY trace of spice - i thought i saw someone say that creole seasoning tastes similar to cajun but without the spice -- is this true? I can only use it if there is zero spice

    if that is not the case, can anyone suggest to me a different seasoning i can use that would provide me with similar flavours?

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  171. This was amazing! I did substitute shrimp instead of chicken and it was delicious!

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  172. I made this tonight and it was DELICIOUS! Spicy, for sure, but so good. My hubs suggested making it and serving over rice...I may try that next time with shrimp. Thanks for sharing!

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  173. This recipe turned out fantastic for me! My only quibble is that the sauce was a little thin but that is pretty minor and will not prevent me from making it again.

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  174. Probably my favorite recipe of yours... so far. This is was so good!!! I don't really even like pasta that much and this is rocked! I even ate the leftovers cold! I didn't have onions on hand but the flavor was still spot on. In the future I might make just a little more sauce and maybe try adding a little corn starch to thicken it up.

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  175. This was absolutely delicious! My household thoroughly enjoyed this recipe. Easy to make too, and didn't miss the heavy cream mess.
    Thanks for all your hard work giving us good on-the-lighter-side recipes.

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  176. Gina, This one had picked my curiousity a while back but
    I did not have the time to do it....well well, I've been missing out. We just had this tonight and we all LOVED IT! I did add a bit of Chili seasoning to my own dish and almost licked the bottom. Thank you for this amazing recipe...keep em coming :)

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  177. Made this tonight and it was FANTASTIC. The kitchen smelled amazing as it was cooking and the flavors were outstanding. Everyone loved it and requested we throw into the rotation. Make.this.now.

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