Healthy Cajun Chicken Linguine
Try this Healthy Cajun Chicken Linguine recipe, or contribute your own.
Try this Healthy Cajun Chicken Linguine recipe, or contribute your own.
- 1 cup skim milk
- salt and pepper to taste
- cooking spray
- 1 red bell pepper thinly sliced
- 1 tbsp olive oil
- 2 cups mushrooms sliced
- 1 onion, sliced
- 1 tbsp paprika
- 5 cloves garlic minced
- 1 pound chicken breast strips
- fresh parsley chopped
- 2 1/2 tbsp salt
- 1 tbsp dried oregano
- 1 tbsp red chili powder
- 1 tbsp ground black pepper
- 8 ounces uncooked whole wheat whole grain linguine (i used
- 1-2 tsp cajun spice (or to taste)
- 1 yellow bell pepper thinly sliced
- Carbohydrate 12.2701020033789 g
- Cholesterol 0.98 mg
- Fat 1.63608400073684 g
- Fiber 3.97992006481619 g
- Protein 4.08392400070775 g
- Saturated Fat 0.300580200127538 g
- Serving Size 1 1 Serving (300g)
- Sodium 297.473414585461 mg
- Sugar 8.29018193856275 g
- Trans Fat 0.237308400049283 g
- Calories 71 calories
Step-by-step
- Cook linguine according to package instructions.
- Cut the chicken in small thin strips and season it with Cajun spice. Once the chicken sliced thin and seasoned, coat a skillet with cooking spray and saute the chicken until cooked through, about 5 minutes. Remove the chicken from the skillet and set aside.
- Add the olive oil to the skillet. Place the onions and peppers in the skillet, and season with salt and pepper. You can also throw in some more Cajun spice if you can handle the heat.
- Throw in the sliced mushrooms with the peppers and onions. Saute them until tender, then add the chicken back to the skillet, and add about a cup of skim milk. Cook until it comes to a boil and taste for seasoning and adjust as needed.
- Add the cooked linguine to the skillet, throw in some parsley and toss.
- Serve with freshly grated Parmesan cheese.
Working Within Thirty Minutes
Operating under a strict thirty-minute time limit requires high heat control and rapid prep work. Slice chicken breast strips into uniform thicknesses under one-half inch to ensure they cook through within five minutes in a skillet. Skim milk acts as the primary liquid base here, though it lacks the high fat content of heavy cream and will curdle if boiled too aggressively. Keep the heat at a medium-low simmer once the liquid is introduced to maintain a smooth consistency without scorching the dairy sugars.
Roots in Louisiana
Cajun cooking originates from the Acadian people who relocated to the swampy regions of Louisiana, adapting French culinary traditions to local ingredients. This heritage relies heavily on the aromatic foundation known as the holy trinity: onions, celery, and bell peppers. While traditional gumbo and jambalaya use dark roux for thickening, modern adaptations often lean toward lighter sauce methods. Incorporating paprika, oregano, and chili powder replicates the bold spice profiles of the region without needing heavy roux bases.
Fresh Versus Pantry Produce
Fresh bell peppers and mushrooms yield superior moisture content compared to canned or dehydrated alternatives. Fresh mushrooms release water during the saute process, which helps deglaze the pan and build a cohesive sauce when combined with milk and spices. Preserved or dried vegetables lack this cellular water and will absorb liquid instead of releasing it. Cut the yellow and red bell peppers uniformly to allow the natural sugars to caramelize during the initial saute phase before adding the chicken back to the pan.
