Cajun Chicken Pasta
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
40 mins
-
Servings
5 servings
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Calories
375 kcal
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Course
Main Course
-
Cuisine
American
Cajun Chicken Pasta
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Filled with vegetables and a good kick of spice, you will never guess that this Cajun Chicken Pasta is actually a lighter meal!!
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Ingredients
Cream Cheese Slurry
- 1/3 cup fat-free milk
- 1 tablespoon all-purpose flour
- 3 tablespoons light cream cheese
- 8 oz linguine
- kosher salt
Chicken
- 1 pound boneles, skinless chicken breasts cut into bite-sized strips
- 1 teaspoon Cajun Seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- cooking spray
Vegetables
- 1 tablespoon olive oil
- 1 medium red bell pepper thinly sliced
- 1 medium yellow bell pepper thinly sliced
- 1/2 medium red onion thinly sliced
- 3 cloves garlic minced
- 8 oz mushrooms sliced
- 2 medium tomatoes chopped
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/8 teaspoon freshly cracked black pepper
- 1 cup chicken broth
- 1/4 teaspoon Cajun Seasoning
- 2 green onions sliced
Instructions
- Combine the milk, flour and cream cheese in a blender and process until smooth. Set aside.
- Bring a large pot of salted water to a boil. Cook the pasta according to the package directions. Drain and set aside.
- Season the chicken with 1 teaspoon of the Cajun seasoning, 1/2 teaspoon of the garlic powder and 1/4 teaspoon of salt. Heat a large nonstick skillet over medium-high heat. Spray with nonstick cooking spray and add half of the chicken. Cook the chicken until browned and cooked through, about 3 minutes per side. Transfer to a plate and cook the second half of the chicken, then remove the cooked chicken to the plate.
- Add the olive oil to the skillet, reducing the heat to medium. Add the bell peppers, onion, and garlic and cook, stirring constantly, until almost tender, 3-4 minutes. Add the mushrooms and the tomatoes and continue to cook another 3 to 4 minutes.
- Season the vegetables with the remaining 1/2 teaspoon garlic powder, 1/2 teaspoon salt and the black pepper. Reduce the heat to medium-low and add the chicken broth and the cream cheese slurry. Cook, stirring constantly, until it begins to thicken, about 2 minutes.
- Add the chicken strips back to the skillet. Season with the remaining 1/4 teaspoon Cajun seasoning, or add more to taste. Cook until heated through. Add the linguine and toss to coat.
- Divide the pasta between 5 serving plates and sprinkle with the green onions.
Notes
- source: The Skinnytaste Cookbook
- SUBSTITUTIONS: There are many changes you can make to make this a less “light” recipe. Regular milk can be used, and full fat cream cheese. You can also sub in different colored bell peppers or use chicken thighs instead of chicken breast. You could also use whatever pasta you like best - we like the linguine, but most pasta cuts should work.
- STORE: Store leftovers in a covered container in the refrigerator for up to 3 days. If the pasta is dry when reheating, feel free to add in some extra chicken broth.
- Nutrition information provided as an estimate only. Various brands and products can change the counts. Any nutritional information should be used as a general guide.
Nutrition Information
Show Details
Serving
11/2 cups
Calories
375kcal
(19%)
Carbohydrates
47g
(16%)
Protein
30g
(60%)
Fat
7.5g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0g
Trans Fat
0g
Cholesterol
63mg
(21%)
Sodium
475mg
(20%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 375 kcal
% Daily Value*
| Serving | 11/2 cups | |
| Calories | 375kcal | 19% |
| Carbohydrates | 47g | 16% |
| Protein | 30g | 60% |
| Fat | 7.5g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0g | 0% |
| Trans Fat | 0g | 0% |
| Cholesterol | 63mg | 21% |
| Sodium | 475mg | 20% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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