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Cajun Chicken Pasta
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

Cajun chicken pasta, with penne, chicken breast strips, and healthy veggies in a creamy, mildly spicy sauce are featured in this "lightened up" copycat version of a famous restaurant's dish!

Category: Chicken
Cuisine: Cajun
Keyword: cajun chicken pasta
Servings: 5 servings
Calories Per Serving: 378 kcal
Author: JB @ The Grateful Girl Cooks!
Ingredients
  • 1/3 cup fat-free milk
  • 1 Tablespoon all-purpose flour (Gluten-free, use sweet rice flour)
  • 3 Tablespoons light cream cheese
  • 8 ounces penne pasta or linguine (Gluten-free, use brown rice pasta-check label)
  • Salt
  • 1 pound boneless , skinless chicken breast, sliced into thin strips
  • 1¼ teaspoons Cajun seasoning (divided)
  • 1 teaspoon garlic powder (divided)
  • 1/4 teaspoon black pepper
  • Non-stick cooking spray
  • 1 Tablespoon olive oil
  • 1 medium red bell pepper , seeds removed, cut in thin slices
  • 1 medium yellow bell pepper , seeds removed, cut in thin slices
  • 1/2 medium red onion , thinly sliced
  • 3 garlic cloves , minced
  • 8 ounces button mushrooms , sliced
  • 2 medium tomatoes , chopped
  • 1 cup low-sodium chicken broth
  • 2 medium scallions (green onions), chopped
US Customary - Metric
Instructions
  1. First... prep veggies, gather ingredients, and heat large pot of salted water to boiling.
  2. Combine milk, cream cheese and flour in a blender. Mix until well blended. Set aside.
  3. Cook pasta in boiling water according to package directions. Drain; set aside. Prepare chicken/sauce while pasta cooks.
  4. Season chicken pieces with 1 tsp.Cajun seasoning, 1/2 tsp. garlic powder, and 1/4 tsp. salt. Spray a non-stick skillet with cooking spray; heat to medium-high. When hot, add chicken. Cook chicken about 3 minutes (till golden brown on bottom), turn, cook other side about 3 minutes. When done, remove chicken to a plate. Set aside.
  5. Add olive oil to skillet. Turn heat down to medium. Add bell pepper and onion. Cook about 3 minutes, stirring occasionally. Once veggies are tender, add mushrooms and tomatoes. Cook 2-3 minutes, then add minced garlic, and cook for an additional minute, stirring often. Add the rest of the garlic powder, 1/2 teaspoon salt and 1/8 teaspoon ground black pepper. Stir to blend.
  6. Turn heat down to medium-low. Pour in the "slurry" (milk/cream cheese/flour mixture) and a cup of chicken broth. Stir well. Cook for a couple minutes, stirring, until sauce has started to thicken.
  7. Add chicken back into skillet. Add 1/8 teaspoon salt and the rest of the Cajun seasoning (1/4 tsp). Stir and cook until chicken is heated through (1-2 minutes). Once mixed, add cooked pasta to skillet, and gently toss, to coat pasta and chicken with sauce. When heated through, it's ready! Garnish each serving with sliced green onions... and serve hot!
Nutrition Facts
Cajun Chicken Pasta
Amount Per Serving (1 serving)
Calories 378 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g13%
Cholesterol 63mg21%
Sodium 179mg8%
Potassium 941mg27%
Carbohydrates 46g15%
Fiber 3g13%
Sugar 6g7%
Protein 30g60%
Vitamin A 1605IU32%
Vitamin C 85.1mg103%
Calcium 64mg6%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.