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Cajun Chicken Pasta on the Lighter Side
4.74
from
42
votes
Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.
Prep Time:
10
minutes
mins
Cook Time:
20
minutes
mins
Total Time:
30
minutes
mins
Yield:
5
servings
Course:
Dinner
Cuisine:
American
Ingredients
8
ounces
uncooked linguine
1
pound
chicken breast strips
1-2
tsp
Cajun seasoning
(or to taste)
1
tsp
garlic powder
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:
1
1/2 cups
,
Calories:
324
kcal
,
Carbohydrates:
44
g
,
Protein:
26
g
,
Fat:
6
g
,
Saturated Fat:
1.5
g
,
Cholesterol:
44
mg
,
Sodium:
126
mg
,
Fiber:
6
g
,
Sugar:
3
g
- WW Points:
7