Cajun Chicken Pasta on the Lighter Side

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!!

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Cajun Chicken Pasta on the Lighter Side

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:

  1. Prep all your vegetables.
  2. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside.
  3. Season chicken generously with Cajun seasoning, garlic powder and salt.
  4. Prepare pasta in salted water according to package directions.
  5. Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken.
  6. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
  7. Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.
  8. Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender.
  9. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
  10. Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
  11. 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.
  12. Top with chopped scallions and enjoy!

Makes 7 1/2 cups.

Nutrition Information

Yield: 5 servings , Serving Size: 1 1/2 cups

  • Amount Per Serving:
  • Freestyle Points: 7
  • Points +: 8
  • Calories: 323.8 calories
  • Total Fat: 6.2g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: 126.5mg
  • Carbohydrates: 44.1g
  • Fiber: 6.3g
  • Sugar: 3.2g
  • Protein: 25.9g
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