Lighter Cajun Chicken Pasta

I’ve made cajun chicken pasta before. Lovved it! Funny, because I usually really don’t like cajun food at all. Anywhoo, I made it again!

Except this time it was a wee bit different. And a wee bit friendlier on the bikini bod. ;)

I’m just trying to look out for y’all, you know. Especially after all those double chocolate mousse cupcakes, and all of the “accidental” I-made-too-much chocolate mousse. Yeah, so here is some delicious pasta for the day you finally feel like eating a real meal with stuff that has good things for you in it.

Lighter Cajun Chicken Pasta

(Serves about 4-5 people)

16 oz. boneless skinless chicken breasts (I used 4-4oz. breasts)

8 ounces pasta (I used spaghetti)

3 teaspoons Cajun seasoning, I just used my basic spice mix that I always have on hand

1 Tablespoon Olive Oil

2 medium bell peppers, thinly sliced

1/2 white onion, sliced

2 teaspoons crushed garlic

2 medium tomatoes, diced

1 cup chicken broth (I used low sodium & fat free)

1/3 cup skim milk

1 Tablespoon flour

1 ounce neufchâtel cheese

salt and pepper

  1. Prep all your veggies. In a small bowl, whisk milk, flour, and neufchâtel cheese until FULLY combined. Set aside. Season chicken generously with seasoning, salt, and garlic powder to your taste.
  2. Prepare pasta in salted water according to directions on package
  3. Heat a large heavy skillet and drizzle about a Tablespoon of olive oil, cook chicken until done. Set aside on a plate. Add olive oil to the SAME pan and reduce heat to medium, sauté bell peppers onion, and garlic for 3-4 minutes. Add tomatoes and sauté for about 3 more minutes. Season with salt & pepper, garlic powder, and more seasoning, to taste.
  4. Reduce heat to medium-low and add chicken broth and milk-neufchatel mixture stirring and cooking for about 2 more minutes.
  5. Return chicken to skillet, add more seasonings to taste, cook for about a minute and a half  until chicken is warm. Add pasta, and toss to coat with sauce. Serve and enjoy!


Random Fact of the Day: Arnold Schwarzenegger‘s famous line in The Terminator ‘I’ll be back’ was originally scripted as ‘I’ll come back’.

3 thoughts on “Lighter Cajun Chicken Pasta

  1. Pingback: Food glorious food; since Wednesday; this has included dining out and home cooked happiness | Yummy Lummy

  2. Pingback: Healthy Start to the New Year | Beautiful Disasters

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