Healthy Cajun Chicken Linguine – easy and delicious dinner for only 350 calories a serving.
It’s been a stressful week with me being sick and still super busy at work. I look forward to Fridays and am very grateful for little things such as having a wonderful lunch with great friends. Today I had Indonesian food with my dear friend from work. I had never had Indonesian food until my friend took me to this little place at the market that sells the best red curry with basil chicken that comes with a wonderful salad and coconut milk rice. One of these days I’ll have to attempt to make such a recipe.
But for now, I made this quick, easy and somewhat healthy Cajun chicken linguine for dinner. I’ve been buying these whole grain whole wheat pasta from the grocery store, and I have to admit they taste just as good as your regular pasta and they have fewer calories and are better for you. The Cajun spice I used here I made myself, but if you already have the store bought one, feel free to use that.
For this dish I like to cut the chicken in small thin strips and season it with lots of Cajun spice. Of course, feel free to use as much or as little spice as you can handle heat. Once the chicken sliced thin and seasoned, coat a skillet with cooking spray and saute the chicken until cooked through, about 5 minutes. Set the chicken aside and slice your peppers and onion.
I used red and yellow bell pepper here because that’s what I had in the fridge, but feel free to use any colors you prefer, a little bit of green would have been nice here. Place the onions and peppers in the same skillet, and season with salt and pepper. You can also throw in some more Cajun spice if you can handle the heat.
I love mushrooms in my pasta, so I threw in some white mushrooms which I sliced and diced and threw them in here 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.
I served this with some freshly grated Parmesan cheese and it was a meal to remember. I love quick dishes like this that are easy and full of flavor.
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Healthy Cajun Chicken Linguine
Ingredients
Cajun Spice
- 2 1/2 tbsp salt
- 1 tbsp dried oregano
- 1 tbsp paprika
- 1 tbsp red chili powder
- 1 tbsp ground black pepper
For Cajun Chicken Linguine
- 8 ounces uncooked whole wheat whole grain linguine I used Blue Menu
- 1 pound chicken breast strips
- 1-2 tsp Cajun spice or to taste
- cooking spray
- 1 tbsp olive oil
- 1 red bell pepper thinly sliced
- 1 yellow bell pepper thinly sliced
- 2 cups mushrooms sliced
- 1 onion sliced
- 5 cloves garlic minced
- 1 cup skim milk
- salt and pepper to taste
- fresh parsley chopped
Instructions
- 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, onions and garlic. 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.
Recipe Notes
Nutrition Information:
Enjoy!
Im really exited to try this recipe. I have a question though, is it ok to switch out the skim milk for whole milk? I dont have skim milk or 2% at home….
Absolutely!
I just made this with my family and it was delicious!!! I’m happy I came across your website, I will be checking out other recipes of yours!
Thank you!
I just made this with my family and it was delicious!! I’m so glad I found this!
How do you keep the skim milk from curdling/breaking?
I had the same problem with the milk curdling. The sauce didn’t bind and become creamy. I’ve made a good Alfredo before but that was with heavy cream. In the end, the chicken mix came out good for fajitas or to put over rice but not pasta. Nonetheless it was still tasty.
You can use higher fat content, but to keep the calorie count lower for this recipe just reduce the heat. Milk will break if it hits a pan that’s too hot.
How much per serving?
This recipe splits into 5 servings. Serving calories and nutrition are included in the recipe as well.
Just curious, I’ve gone over the recipe several times and I made it tonight, but where does the garlic come in? Am I missing something? It was absolutely delicious by the way. Even without the garlic!
Thanks for catching that, it’s actually added to step 4. Glad you liked it!
Hi Jo,
Can I use regular milk or 2% milk if I don’t have skim milk? Or what would be a good substitution?
2% milk is just fine. 🙂
I made this last night and it was great. We deviated from the ‘healthy’ a little though and went with a cup of cream instead of skim milk – the result was excellent.
Also, just wanted to say the cajun spice recipe used here is excellent. I would use that for many dishes.
Hey Mike,
So glad you guys stopped by. The cajun spice recipe is great, I’ve used it in many dishes, very versatile. 🙂 Hope you give some other recipes here a try, I know you want those breakfast taquitos!
I’ve just gone over the recipe again. I thought the coconut milk as I’m not sure yet about cooking milk with meat which actually is stupid. I eat bacon, shrimps, cheese on spaghetti etc. I’m mad. I actually bought some cajun spice on Sunday – and left it and other spices and some smelly things where I’d gone to eat. I only realized when the taxi brought me home. Oh well. A taxi driver fetched it for me the next day.
I’ve only just seen this message. I wish I’d seen it before. I wouldn’t feel so bad asking questions all the time and gabbing on like you’re my best friend. I’m too old for that.
This sounds superduper. Do I have to put the oregano with the cajun spice? Can I use coconut milk instead. Well I know I can actually as I use it when I make my chicken curry.
I thought cooking was your work?
Your blog is one of the nicest food blogs I’ve seen. In fact I’ve left the kosher ones. Too religious for me and not stuff I’d make. To much like my gran made. She was a great cook. Her pickled cucumbers were to die for and her – oh I don’t know the word in English. Only in Yiddish. The beetroot with the very very hot something that could clear your sinuses with one tiny bit. Oh and my granddads wine. Oh I miss my grandparents and they’ve been gone for 48 years. Sorry to have gone on. A bit depressed. 🙂 a smile for you.
Hi Judy,
You’re a breath of fresh air. Your comments always put a smile on my face. It’s up to you if you put the oregano with the cajun spice, I did it because I use that cajun spice for many other dishes, but if you don’t like it you can omit it, or sprinkle some separately over the pasta. Coconut milk would be a lovely addition instead of the milk, that’s a great idea. Give it a try and let me know how it turns out. 🙂