Creamy Cajun Chicken Pasta with Light Alfredo Delight
Savor the bold flavors of the South with this delectable Creamy Cajun Chicken Pasta, harmoniously paired with a lighter spin on classic Alfredo sauce. This dish brings the warmth of Cajun spices and tender chicken together with perfectly cooked linguine, all wrapped in a creamy, rich sauce that doesn't sacrifice flavor for health. Perfect for family dinners, this wholesome recipe caters to both adults and children, with the option to omit sun-dried tomatoes to suit picky eaters. Enjoy a restaurant-quality meal right at home with this easy-to-follow recipe that's sure to please everyone's palate!
8
Servings
263
Calories
15
Ingredients
Ingredients
Boneless skinless chicken breasts
6 (cut into pieces)
Cajun seasoning
6 teaspoons
Olive oil
2 tablespoons
Green onions
4 (thinly sliced)
Sun-dried tomatoes
6 tablespoons (chopped (omit if not desired))
Basil
1/2 teaspoon (dried)
Ground black pepper
1/4 teaspoon
Skim milk
2 cups
Fat-free cottage cheese
1 cup
Cornstarch
2 tablespoons
Pepper
1/4 teaspoon
Garlic cloves
3 (minced)
Parmesan cheese
3/4 cup
Basil
1/4 teaspoon
Linguine
8 ounces (cooked al dente)
Instructions
1
Begin by preparing the light Alfredo sauce. In a food processor or blender, combine the skim milk, fat-free cottage cheese, cornstarch, pepper, Parmesan cheese, and minced garlic, blending until smooth and creamy.
2
Transfer the mixture to a saucepan, adding the dried basil. Cook the sauce over medium heat, stirring frequently, until it begins to thicken, about 5-7 minutes.
3
While the sauce is thickening, season the chicken pieces with Cajun seasoning in a bowl, ensuring that each piece is well coated.
4
In a large skillet, heat the olive oil over medium heat. Add the seasoned chicken and sauté for 5-7 minutes or until the chicken is fully cooked and tender.
5
Once the chicken is cooked, reduce the heat to low and incorporate the sliced green onions, chopped sun-dried tomatoes (if using), additional dried basil, and 1/4 teaspoon of ground black pepper. Sauté briefly, allowing the flavors to meld for about 2-3 minutes.
6
Pour the prepared light Alfredo sauce over the chicken mixture, stirring to combine. Let it simmer on low heat for an additional 5 minutes to allow the flavors to blend beautifully.
7
Serve the creamy Cajun chicken mixture over the cooked linguine, garnishing with extra Parmesan cheese and green onions if desired.
Nutrition Information
5
Fat
30
Carbs
21
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Creamy Cajun Chicken Pasta with Light Alfredo Delight?
It is a wholesome dish that combines the bold flavors of Cajun-spiced chicken with a lightened-up version of classic Alfredo sauce served over linguine.
How many calories are in one serving of this pasta?
There are approximately 263 calories per serving.
What makes the Alfredo sauce in this recipe 'light'?
The sauce is made using skim milk and fat-free cottage cheese instead of heavy cream to reduce fat and calories.
How much fat is in a single serving?
Each serving contains only 5 grams of fat.
Is this recipe high in protein?
Yes, each serving provides 21 grams of protein.
Can I omit the sun-dried tomatoes?
Yes, the recipe suggests omitting sun-dried tomatoes to accommodate picky eaters.
What type of pasta is recommended for this dish?
Linguine cooked al dente is recommended for this recipe.
How many servings does this recipe make?
This recipe is designed to yield 8 servings.
What kitchen equipment is needed for the sauce?
You will need a food processor or a blender to combine the sauce ingredients until they are smooth.
How should the chicken be prepared?
The 6 boneless skinless chicken breasts should be cut into pieces and coated in Cajun seasoning.
What is used to thicken the light Alfredo sauce?
Cornstarch is used as the thickening agent for the sauce.
How many garlic cloves are required?
The recipe calls for 3 minced garlic cloves.
How long does it take to cook the chicken?
The chicken should be sautéed for 5-7 minutes until it is fully cooked and tender.
How much Cajun seasoning is used?
The recipe uses 6 teaspoons of Cajun seasoning to flavor the chicken.
What type of cheese is used in the sauce?
The recipe calls for 3/4 cup of Parmesan cheese.
How do I prepare the sauce base?
Blend skim milk, fat-free cottage cheese, cornstarch, pepper, Parmesan cheese, and minced garlic together until creamy.
What role do green onions play in this dish?
Sliced green onions are sautéed with the chicken and can also be used as a garnish.
Is this dish suitable for children?
Yes, it is a family-friendly recipe that caters to both adults and children.
What type of milk is used in the recipe?
The recipe specifically requires 2 cups of skim milk.
How many grams of carbohydrates are in a serving?
There are 30 grams of carbohydrates per serving.
Should the sauce be cooked before adding it to the chicken?
Yes, the blended mixture should be cooked in a saucepan for 5-7 minutes until it thickens before being combined with the chicken.
What herbs are used for seasoning?
Dried basil is used in both the sauce and the chicken mixture.
What kind of oil is used for sautéing?
The recipe uses 2 tablespoons of olive oil.
How long should the sauce simmer once combined with the chicken?
The combined mixture should simmer on low heat for an additional 5 minutes.
How much ground black pepper is needed?
The recipe uses a total of 1/2 teaspoon of ground black pepper, split between the sauce and the chicken mixture.
How is the final dish served?
The creamy Cajun chicken mixture is served over the cooked linguine and garnished with extra Parmesan and green onions.
Is this recipe considered a 'low-fat' meal?
Yes, it is tagged as low-fat and uses healthy substitutions like fat-free cottage cheese.
How many total ingredients are in this recipe?
There are 15 total ingredients listed for this recipe.
Can I use a blender if I don't have a food processor?
Yes, either a food processor or a blender can be used to make the sauce.
What is the first step in making the Alfredo sauce?
The first step is to combine the milk, cottage cheese, cornstarch, pepper, Parmesan, and garlic in a blender until smooth.