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Cajun Chicken Pasta on the Lighter Side(

8 ounces uncooked linguine (I used Dreamfields)

• 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 fat free 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

• Smart Balance cooking spray


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!

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