Pappadeaux Weight Watchers Smart Points

Pappadeaux Weight Watchers Smart Points

Cajun Chicken Pasta on the Lighter Side

7 8 7 SP 324 Cals 26 Protein 44 Carbs 6 Fats 546

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Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

Cajun Chicken Pasta

One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish is a perfect example. Be sure to be generous with your Cajun spices, it should have plenty of kick so don't be shy!

I took a knife skills class at Sur La Table this week with my girlfriend and of course I HAD to buy a new knife and cutting board there. I was so excited to put my new skills to work and cut my veggies like a pro with my new knife, a task I would normally dread.

This dish comes together rather quickly once all your vegetables are chopped.

How To Make Cajun Chicken Pasta

Cajun Chicken Pasta Tips and Variations

• You can make this with shrimp instead of chicken, or use a combination of both.
• Make this vegetarian by leaving the chicken out or replacing it with tofu and swap the chicken broth with vegetable broth.
• You can also make this gluten-free by using brown rice pasta and replacing the flour with 1 teaspoon of gluten-free flour.

More Pasta Recipe You May Enjoy:

• Pasta with Broccoli and Sausage
• Pasta with Chicken Sausage, Peppers and Escarole
• One Pot Spaghetti and Meat Sauce
• Penne with Brussels Sprouts Ragu

Cajun Chicken Pasta on the Lighter Side

7

8

7

SP

324 Cals 26 Protein 44 Carbs 6 Fats

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

• 8 ounces uncooked linguine
• 1 pound chicken breast strips
• 1-2 tsp Cajun seasoning, or to taste
• 1 tsp garlic powder
• 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 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
• 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!

Serving: 1 1/2 cups , Calories: 324 kcal , Carbohydrates: 44 g , Protein: 26 g , Fat: 6 g , Saturated Fat: 1.5 g , Cholesterol: 44 mg , Sodium: 126 mg , Fiber: 6 g , Sugar: 3 g

Blue Smart Points: 7

Green Smart Points: 8

Purple Smart Points: 7

Points +: 8

Keywords: cajun chicken linguine, cajun chicken pasta, cajun chicken pasta recipe, creamy cajun chicken pasta, how to cook cajun chicken pasta

posted February 18, 2012 by Gina

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Source: https://www.skinnytaste.com/cajun-chicken-pasta-on-lighter-side/