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Cajun Shrimp Pasta

This healthy Cajun Shrimp Pasta without cream tastes just like the restaurant recipe but with less fat, fewer calories, and extra veggies.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 –6 servings
Calories: 340 kcal
Course: Main Course
Cuisine: American , Cajun

Ingredients

  • 8 ounces whole wheat linguine noodles or pasta of your choice
  • 1 pound large shrimp peeled and deveined*
  • 3 teaspoons Cajun Seasoning divided, or to taste
  • ½ teaspoon garlic powder divided
  • ¾ teaspoon kosher salt divided, plus additional to taste
  • ¼ teaspoon ground black pepper divided
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons unsalted butter divided
  • 1 medium red bell pepper thinly sliced and halved
  • 1 medium orange or yellow bell pepper thinly sliced and halved
  • 1 medium green bell pepper thinly sliced and halved
  • 8 ounces sliced baby bella (cremini) mushrooms sliced
  • 1 small bunch green onions thinly sliced, divided
  • 14 ounces fire-roasted diced tomatoes drained (1 can)
  • 1 ¼ cups nonfat milk
  • 1 ½ tablespoons cornstarch
  • 4 ounces light cream cheese softened to room temperature

Instructions

    Cup of Yum
  1. Bring a large pot of salted water to a boil. Prepare pasta according to the package instructions for al dente.
  2. Heat the oil in a large, deep skillet or dutch oven over medium-high heat. Place the shrimp in a bowl and sprinkle with 1 teaspoon Cajun seasoning, 1/4 teaspoon garlic powder, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper. Toss to coat.
  3. Once the oil is hot but not yet smoking, add the shrimp.
  4. Cook just until they turn from gray to pink, are lightly firm, and fully cooked through, about 3 to 5 minutes. (Be careful not to overcook!) With a slotted spoon, immediately remove them to a large plate or large bowl. Reduce the skillet heat to medium.
  5. Heat 1 tablespoon butter over medium heat. Add the red, orange, and green bell peppers. Cook 3 minutes, then add the mushrooms and sprinkle with 1 teaspoon Cajun seasoning and the remaining 1/4 teaspoon garlic powder, 1/2 teaspoon kosher salt, and 1/8 teaspoon black pepper. Sauté until the mushrooms are tender and have given off their liquid, about 5 additional minutes. Add the tomatoes and cook until most of their liquid has cooked off, about 3 minutes.
  6. Add two-thirds of the green onions. With a large spoon, scoop up the vegetables into the plate or bowl with the shrimp.
  7. In a large liquid measuring cup, whisk together the milk and cornstarch until well combined.
  8. Grab a whisk and heat the final 1 tablespoon butter over medium. Pour in the milk mixture and whisk until smooth. Add the cream cheese in small pieces. (I usually tear and drop it right in with my fingers.) Whisk constantly and bring the mixture to a steady (but not violent) simmer, and cook for 2 to 3 minutes until the sauce is slightly thickened, whisking all the while so that you have a smooth, creamy sauce. Stir in the final 1 teaspoon Cajun seasoning.
  9. Return the vegetables and shrimp to the skillet. If there are a lot of juices that have collected in the bottom of the bowl, you can choose to add it if you want a thinner sauce or omit it if you prefer a thicker sauce. Drain the noodles and add them to the skillet.
  10. With a long pair of tongs, toss to fully combine and coat every bit with that yummy, creamy sauce. Taste and adjust salt, pepper, and Cajun seasoning to taste. Sprinkle with remaining green onions. Serve hot.

Notes

  • *For the speediest possible prep, purchase peeled and deveined shrimp. (Easy-peel and deveined would also work.) I buy frozen and let them thaw overnight in the refrigerator. Tails on or off is your preference.
  • TO STORE: Refrigerate pasta in an airtight storage container for up to 3 days.
  • TO REHEAT: Gently rewarm leftovers in a Dutch oven on the stovetop over medium-low heat or in the microwave.
  • TO FREEZE: Freeze pasta in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition Information

Serving 1of 6, about 2 cups Calories 340kcal (17%) Carbohydrates 43g (14%) Protein 21g (42%) Fat 11g (17%) Saturated Fat 5g (25%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Trans Fat 0.2g Cholesterol 117mg (39%) Potassium 582mg (17%) Fiber 2g (8%) Sugar 8g (16%) Vitamin A 2470IU (49%) Vitamin C 52mg (58%) Calcium 186mg (19%) Iron 3mg (17%)

Nutrition Facts

Serving: 4–6 servings

Amount Per Serving

Calories 340

% Daily Value*

Serving 1of 6, about 2 cups
Calories 340kcal 17%
Carbohydrates 43g 14%
Protein 21g 42%
Fat 11g 17%
Saturated Fat 5g 25%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Trans Fat 0.2g 10%
Cholesterol 117mg 39%
Potassium 582mg 12%
Fiber 2g 8%
Sugar 8g 16%
Vitamin A 2470IU 49%
Vitamin C 52mg 58%
Calcium 186mg 19%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.