Cajun Chicken Pasta (Lighter Version)
This recipe offers a lighter take on Cajun Chicken Pasta, perfect for a weeknight meal. It's flavorful and satisfying without being heavy.
This recipe offers a lighter take on Cajun Chicken Pasta, perfect for a weeknight meal. It's flavorful and satisfying without being heavy.
- 3 cloves garlic minced
- 1 tbsp olive oil
- 1/2 red onion sliced
- fresh cracked pepper
- 1 tbsp flour
- 2 medium tomatoes diced
- 1/3 cup skim milk
- 8 ounces uncooked linguine (i used dreamfields)
- 1 pound chicken breast strips
- 1-2 tsp cajun seasoning (or to taste)
- 1 medium red bell pepper thinly sliced
- 1 medium yellow bell pepper thinly sliced
- 8 oz fresh mushrooms sliced
- 1 cup fat free low sodium chicken broth
- 3 tbsp light cream cheese
- 2 scallions, choppedsalt to taste
- smart balance cooking spray
- Carbohydrate 14.1099834387905 g
- Cholesterol 5.1946008 mg
- Fat 2.36819307198447 g
- Fiber 2.05542500352156 g
- Protein 4.60210885983627 g
- Saturated Fat 0.946694396797543 g
- Serving Size 1 1 Serving (351g)
- Sodium 64.8742207999683 mg
- Sugar 12.0545584352689 g
- Trans Fat 0.328518453594848 g
- Calories 92 calories
Step-by-step
- 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!
Working with a single large nonstick skillet requires deliberate sequencing to prevent overcrowding and steaming. Searing poultry in two distinct batches ensures direct contact with the hot surface, creating the browned exterior necessary for depth of flavor. Overcrowding the pan releases excess moisture, boiling the meat rather than searing it and leaving the surface gray and rubbery.
The Blended Slurry Technique
Combining skim milk, flour, and light cream cheese in a small blender before cooking bypasses the traditional butter and flour roux. High-speed blending shears the cream cheese proteins into micro-particles, yielding a velvety emulsion when introduced to hot chicken broth. Pouring this mixture directly into the skillet over medium-low heat thickens the sauce within two minutes without scorching the dairy solids.Controlling Vegetable Moisture
Bell peppers, onions, and mushrooms release substantial water when heated, which can dilute the pan sauce if not managed correctly. Sautéing the peppers and onions first for three to four minutes evaporates their surface moisture before the tender mushrooms enter the pan. Adding tomatoes late prevents them from collapsing into a watery paste, maintaining discrete pockets of acidity throughout the dish.Assessing Poultry Doneness
Pressing the center of the thicker chicken strips provides a reliable tactile test for readiness without requiring a digital thermometer. Properly cooked strips offer firm resistance and bounce back immediately under fingertip pressure, whereas raw meat feels spongy and mushy. Slicing one piece open to inspect the interior guarantees the juices run completely clear before returning the protein to the sauce.
