Cajun Chicken Pasta

Today we have two recipes for Cajun Chicken Pasta made with chicken strips, bell peppers, red onion, mushrooms and spring onions in a creamy light sauce. One of the easiest ways to reduce the calories in a pasta dish is to add a lot of protein and vegetables to your dish which keeps the portions large and the carbohydrates low and this dish is a perfect example. This is really good with a salad and some garlic bread.


Lower Calorie Cajun Chicken Pasta


  • 8 ounces uncooked linguine
  • 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 spring onions, chopped
  • salt to taste
  • cooking spray


  1. Prepare all your vegetables.
  2. In a small blender combine the milk, flour and cream cheese. Set aside.
  3. Season chicken generously with Cajun seasoning, garlic powder and salt.
  4. Heat a large heavy nonstick frying pan 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.
  5. Add olive oil to the pan and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.
  6. Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender.
  7. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
  8. Reduce heat to medium-low; add chicken broth and pour in the milk, flour and cream cheese mixture stirring about 2 minutes.
  9. Return chicken to pan; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat.
  10. Top with chopped spring onions and enjoy!

Serves 5 – Nutrition Per Serving
Calories: 324, Fat: 6g, Protein: 26g, Carbohydrate: 44g, Fibre: 6g, Sugar: 3g