Cajun Chicken Pasta - Healthy Recipe

Name: Cajun Chicken Pasta - Healthy
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3/4 pound boneless, skinless, chicken breasts, cut into bite-size pieces; 1 tablespoon Cajun seasoning, divided; 1 tablespoon olive oil; 1 red pepper, cut into thin strips; 1 1/2 cups sliced mushrooms; 3/4 cup chopped yellow onion; 3/4 cup diced yellow squash; 2 tablespoons all-purpose flour; 3 cloves garlic, finely minced; 1/8 teaspoon black pepper; 1 (12-ounce) can evaporated skim milk; 15 fresh basil leaves, finely minced; 8 ounces penne or bow tie pasta, cooked according to package directions, drained; 1/2 cup grated Parmesan cheese; 2 tablespoons coarsely chopped flat leaf parsley

Servings: persons

3/4 pound boneless, skinless, chicken breasts, cut into bite-size pieces
1 tablespoon Cajun seasoning, divided
1 tablespoon olive oil
1 red pepper, cut into thin strips
1 1/2 cups sliced mushrooms
3/4 cup chopped yellow onion
3/4 cup diced yellow squash
2 tablespoons all-purpose flour
3 cloves garlic, finely minced
1/8 teaspoon black pepper
1 (12-ounce) can evaporated skim milk
15 fresh basil leaves, finely minced
8 ounces penne or bow tie pasta, cooked according to package directions, drained
1/2 cup grated Parmesan cheese
2 tablespoons coarsely chopped flat leaf parsley

1
Toss chicken in 2 teaspoons Cajun seasoning. Heat oil in large skillet over medium high heat. Add chicken and cook until nearly done, about 5 minutes. Add pepper, mushrooms, onion and squash; cover and cook 5 minutes more.
2
Whisk flour with remaining 1 teaspoon Cajun seasoning, garlic, pepper and milk. Add flour mixture to chicken. Add basil. Bring to a boil and reduce to a simmer, and cook 4 minutes or until sauce thickens, stirring occasionally. (If sauce is too thick, thin with hot water.)
3
Toss pasta and cheese with sauce. Garnish with parsley.
4
Per serving: 328 calories (15 percent from fat), 5 grams total fat (2 grams saturated), 40 milligrams cholesterol, 42 grams carbohydrates, 26 grams protein, 337 milligrams sodium, 3 grams dietary fiber.

608

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 3/4 pound boneless, skinless, chicken breasts, cut into bite-size pieces, 1 tablespoon Cajun seasoning, divided, 1 tablespoon olive oil, 1 red pepper, cut into thin strips, and more.

Yes, Cajun Chicken Pasta - Healthy falls under the Pasta & Noodles category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Cajun Chicken Pasta - Healthy

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions