Cajun Chicken Linguine Alfredo Recipe

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A bit spicy, a bit creamy, this decadent pasta brings a classic Chicken Alfredo to a whole new level. It’s bursting with flavor and spice thanks to the Cajun seasonings. If this doesn’t wake up your taste buds, nothing will! Don’t worry though, if you don’t like your food too spicy, just add less seasoning and it’ll still taste dreamy. Normally this pasta dish contains an astronomical amount of fat and calories at 919 calories and over 61 grams of fat! I’ve made it skinny by using reduced-fat milk instead of heavy cream, less reduced-fat butter instead of regular and opting for fiber dense whole wheat linguine. The skinny on this pasta is now 391 calories, 9.8 grams fat and 10 Weight Watchers POINTS PLUS. The results will amaze and delight.

Prep time:
Cook time:
Servings: 4 servings
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Ingredients

Cost per serving $1.99 view details
  • 1 package (1 lb.) chicken breast tenders or 4 chicken breasts, cut into chunks
  • 6 ounces whole wheat linguine, cooked al dente, see shopping tip
  • 1 tablespoon plus 1 teaspoon Spice of Life’s “Cajun Sensation” spices, see shopping tip
  • 3 tablespoons reduced-fat butter
  • 2 green onions (scallions), thinly sliced
  • ¾ cup reduced-fat milk
  • ¼ cup sun-dried tomatoes (oil packed), blotted well with paper towels, chopped
  • ¼ teaspoon dried basil
  • ¼ teaspoon garlic powder
  • ¼ cup grated Parmesan cheese
  • Fresh ground black pepper, to taste

Directions

  1. Place chicken and Cajun seasoning in a bowl and toss to coat.
  2. In a large nonstick pan over medium heat, melt the butter. Add the chicken pieces and sauté until chicken is tender, about 5 to 7 minutes.
  3. Reduce heat, add green onions, milk, tomatoes, basil, garlic powder and black pepper. Cook for few minutes until heated through.
  4. Toss in cooked linguine, Parmesan cheese and coat pasta well.
  5. Divide among 4 pasta bowls or plates.
  6. Serve at once.
  7. Shopping Tip
  8. I used my favorite brand of Cajun spices, Spice of Life “Cajun Sensation” blend. It’s just fabulous! To order online or find out where it’s sold, go to their website, www.PasoSpices.com. Or, use a Cajun blend available in most supermarkets in the spice aisle.
  9. Weight Watchers (old points) 8
  10. Weight Watchers POINTS PLUS 10
  11. SKINNY FACTS: for one serving
  12. 391 calories, 9.8g fat, 37g protein, 37g carbs, 5g fiber, 597mg sodium, 4g sugar
  13. For more skinny recipes, join me at http://skinnykitchen.com

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Nutrition Facts

Amount Per Serving %DV
Serving Size 232g
Recipe makes 4 servings
Calories 604  
Calories from Fat 280 46%
Total Fat 31.4g 39%
Saturated Fat 11.36g 45%
Trans Fat 0.0g  
Cholesterol 79mg 26%
Sodium 709mg 30%
Potassium 544mg 16%
Total Carbs 53.39g 14%
Dietary Fiber 3.2g 11%
Sugars 4.24g 3%
Protein 26.73g 43%
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Comments

  • Skinny Kitchen with Nancy Fox
    October 24, 2011
    Shopping Tip
    I used my favorite brand of Cajun spices, Spice of Life “Cajun Sensation” blend. It’s just fabulous! To order online or find out where it’s sold, go to their website, www.PasoSpices.com. Or, use a Cajun blend available in most supermarkets in the spice aisle.

    You’ll find whole wheat linguine at Trader Joe’s but most supermarkets and health food stores carry it.


    Prep Tip
    I recommend using oil packed sun-dried tomatoes because they add so much flavor. Place them in paper towels and squeeze out most of the oil before adding to the dish.


    Weight Watchers (old points) 8
    Weight Watchers POINTS PLUS 10

    SKINNY FACTS: for one serving
    391 calories, 9.8g fat, 37g protein, 37g carbs, 5g fiber, 597mg sodium, 4g sugar

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