Cajun Chicken Pasta on the Lighter side

cajun chicken pasta

Colorful pasta dish loaded with sautéed vegetables. Great substitute for Chili’s Cajun Chicken Pasta, yet this version is 900 calories lighter!

1/3 cup fat free milk
1 tablespoon all purpose flour
3 tablespoons light cream cheese
8 oz linguine (For photo effect, I substituted large Bronze cut imported pasta)
kosher salt
1 pound boneless skinless chicken breast, sliced into small pieces
1 1/4 teaspoon Cajun seasoning
1 teaspoon garlic powder
1/8 teaspoon freshly cracked black pepper
1 tablespoon olive oil
1 medium red bell pepper
1 medium yellow pepper
1/2 red onion
3 garlic cloves, minced
8 oz mushrooms, sliced
2 medium tomatoes, chopped
1 cup low sodium chicken broth
2 medium scallions, chopped
parmesan cheese

In a food processor or blender combine milk, flour, and cream cheese. Set aside for later use.

Prep all vegetables, chopping into thin slices.

Heat a large heavy nonstick skillet over med-high heat. Season the chicken with cajun seasoning, 1/2 teaspoon of garlic powder, and 1/4 teaspoon salt. Coat the pan with a small amount of olive oil and add seasoned chicken. Cook until cooked through, about 3 minutes on each side. Transfer to a plate.Set aside

Cook pasta according to package directions.

While pasta is cooking, add olive oil to pan that chicken was cooked in. Reduce heat to medium. Add chopped bell peppers, onions, and garlic, cook, stirring until almost tender 3-4 minutes. Add the mushrooms and tomatoes, cook, stirring until vegetables are tender. 3-4 minutes. Add the remaining 1/2 teaspoon garlic powder and season with 1/2 teaspoon salt and the black pepper. Reduce the heat to med-low, add the chicken broth and the mixture from blender (milk/flour/cream cheese).

Add cooked chicken strips to the skillet. Add more salt, cajun seasoning to taste. Toss well with pasta.

Garnish servings with scallions and parmesan cheese, enjoy!

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