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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 231.9
  • Total Fat: 3.4 g
  • Cholesterol: 33.2 mg
  • Sodium: 166.5 mg
  • Total Carbs: 35.1 g
  • Dietary Fiber: 3.4 g
  • Protein: 16.1 g

View full nutritional breakdown of Cajun Chicken Linguine calories by ingredient
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Cajun Chicken Linguine

Submitted by: EGREAZEL

Introduction

This is a lower fat version of what you'd find in restaurants. It takes a little prep work (which could be skipped by buying pre-cut veggies and pre-cooked chicken) but its well worth it! This is a lower fat version of what you'd find in restaurants. It takes a little prep work (which could be skipped by buying pre-cut veggies and pre-cooked chicken) but its well worth it!
Number of Servings: 4

Ingredients

    1 lb boneless, skinless chicken breast, grilled and sliced
    1/2 c. water
    1 c. julienned carrots
    1 c. jullienned bell pepper
    1/4 c. chopped onion
    1 c. sliced mushrooms
    1 tsp. olive oil
    1 tsp. butter (optional)
    1 13oz. can non fat evaporated milk
    Cajun seasonings (to taste)
    8 oz. linguine pasta, cooked

Directions

Grill chicken breasts (or cook any desired way). In a large saute pan on high heat, heat water until boiling. Add carrots. Cook until slightly tender and most of the water as cooked off. Reduce heat to medium. Add pepper and onion. Saute until tender. Add oil and butter (for browning and flavor). Add mushrooms. Cover and let cook until tender. Add cooked chicken and season with Cajun Spices (I use about 1 tsp. of Tony's). Add can of evaporated milk (this is a low fat substitute when as recipe calls for heavy cream). Stir and let come to a simmer. Reduce heat to low. Add cooked pasta. Stir and let cook for about 5 minutes. The pasta will soak up more sauce the longer it sits. It if gets too thick, add a little milk. Enjoy!

Number of Servings: 4

Recipe submitted by SparkPeople user EGREAZEL.






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