Lightened up Cajun Chicken Pasta


In my attempts to eat healthier, I've spent a lot of time looking at lighter versions of recipes that are out there. Skinny Taste is obviously a popular place to check out, but I've also had a decent amount of success with The Cooking Channel, specifically Not My Mama's Meals and just searching for "lighter" 


Lightened up Cajun Chicken Pasta
Source: Skinny Taste
Servings: 6
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    • 8 oz. linguine 
    • 1/3 cup non-fat milk
    • 3 tbsp. cream cheese, softened
    • 1 tbsp. flour
    • 1 lb. chicken, cut into strips or bite sized pieces
    • 2 tsp. Cajun seasoning
    • 1 tsp. olive oil 
    • 1 red pepper, thinly sliced
    • 1 yellow pepper, thinly sliced
    • 8 oz. mushrooms, sliced
    • 1/2 red onion, sliced
    • 3 cloves garlic, minced
    • 2 Roma tomatoes, diced
    • 1 cup fat-free low-sodium chicken broth 
    • salt and pepper
    • 2 green onions, thinly sliced
1. Bring a large pot of lightly salted water to a boil. Cook pasta according to package directions. Drain and set aside.
2. Combine milk, cream cheese and flour together in a blender or food processor to create a slurry. Set aside.
3. Season chicken with Cajun seasoning. Heat a large skillet over medium heat and spray with non-stick cooking spray. Add the chicken and cook for 7-8 minutes or until cooked through. Remove chicken to  plate and keep warm.
4. Add the olive oil, peppers, mushrooms and onion to the skillet. Cook for 5-7 minutes or until softened. Then add the garlic and tomatoes and cook for another 5 minutes.
5. Reduce the heat to medium-low and add in the chicken broth and slurry, stirring for 2-3 minutes or until the mixture slightly thickens.
6. Return the chicken to the skillet and add in the pasta. Toss to coat and adjust seasonings to your taste.
7. Plate, topped with green onions.

You really can't tell that this is a lightened up version of this recipe at all. The majority of the flavor comes from the Cajun seasoning so the substitution of a cream cheese slurry for heavy cream doesn't even register on your radar. 


  1. Just delicious looking - great idea for a dinner!

  2. Mmmmm what a great looking pasta! Is this a lighter version of a recipe you already love? Or new to your repertoire? Either way, sounds like it was a success!


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