Cajun Chicken Pasta

Filled with vegetables and a good kick of spice, you will never guess that this Cajun Chicken Pasta is actually a lighter meal!!

Course Main Dish

Cuisine American

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 375kcal

Author Deborah Harroun

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.
1/3 cup fat-free milk, 1 tablespoon all-purpose flour, 3 tablespoons light cream cheese
Bring a large pot of salted water to a boil. Cook the pasta according to the package directions. Drain and set aside.
8 oz linguine, kosher salt
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.
1 pound boneles, skinless chicken breasts, 1 teaspoon Cajun seasoning, 1/2 teaspoon garlic powder, 1/4 teaspoon salt, cooking spray
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.
1 tablespoon olive oil, 1 medium red bell pepper, 1 medium yellow bell pepper, 1/2 medium red onion, 3 cloves garlic, 8 oz mushrooms, 2 medium tomatoes
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.
1/2 teaspoon garlic powder, 1/2 teaspoon salt, 1/8 teaspoon freshly cracked black pepper, 1 cup chicken broth
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.
1/4 teaspoon Cajun Seasoning
Divide the pasta between 5 serving plates and sprinkle with the green onions.
2 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