Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.
Yield: 5 servings
4.87 from 15 votes

Cajun Chicken Pasta on the Lighter Side

Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: American
Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

Ingredients

  • 8 ounces uncooked linguine
  • 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 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
  • cooking spray

Instructions

  • 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!

Notes

Makes 7 1/2 cups.

Nutrition

Serving: 11/2 cups, Calories: 324kcal, Carbohydrates: 44g, Protein: 26g, Fat: 6g, Saturated Fat: 1.5g, Cholesterol: 44mg, Sodium: 126mg, Fiber: 6g, Sugar: 3g
Freestyle Points: 7
Points +: 8