Cajun Chicken Pasta on the Lighter Side


Cajun Chicken Pasta on the Lighter Side Servings: 5 • Serving Size: 1 1/2 cups • Old Points: 6 pts • Points+: 8 pts Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar: 3.2 g Sodium: 126.5 mg (without salt) 

  • 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


At the first step prepare all the vegetables. In a little blender make a slurry by adding milk, flour and cream cheese. Put aside. Season chicken liberally with Cajun flavoring, garlic powder and salt.

Prepare pasta in salted water according to package directions.

Heat a large nonstick skillet over medium-high/average heat; spread with cooking spray and include half of the chicken. Sauté 5 to 6 minutes or until completed, put aside on a plate and rehash with the remaining chicken. Put aside.

Add some olive oil in the skillet and reduce the heat to medium. Then add some bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.

Include mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp of salt, garlic powder and new and fresh pepper to taste.

Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.

Return chicken to skillet; modify salt and Cajun for taste, cook another two minutes until it is hot, then include linguine; toss it well to coat. Top with slashed scallions and delight!




***DIY source:








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