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Cajun Chicken Linguine Alfredo, Skinnyfied

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cajun chicken pasta photo

A bit spicy, a bit creamy, this decadent pasta brings a classic Chicken Alfredo to a whole new level. It’s bursting with flavor and spice thanks to the Cajun seasonings.  If this doesn’t wake up your taste buds, nothing will!  Don’t worry though, if you don’t like your food too spicy, just add less seasoning and it’ll still taste dreamy.  Normally this pasta dish contains an astronomical amount of fat and calories at 919 calories and over 61 grams of fat!  I’ve made it skinny by using reduced-fat milk instead of heavy cream, less reduced-fat butter instead of regular and opting for fiber dense whole wheat linguine. The skinny for 1 serving, 391 calories, 10 grams fat and 10 Weight Watchers SmartPoints. This dish is higher in POINTS than most of my recipes but sooo worth it!

Prep Time: 15 minutes

Cook time: 25 minutes


Ingredients

6 ounces whole wheat linguine, cooked al dente, see shopping tip

1 package (1 lb.) chicken breast tenders or 4 chicken breasts, cut into chunks

1 tablespoon plus 1 teaspoon Cajun spices, see shopping tip

3 tablespoons reduced-fat butter

2 green onions (scallions), thinly sliced

¾ cup reduced-fat milk

¼ cup sun-dried tomatoes (oil packed), blotted well with paper towels, chopped, see prep tip

¼ teaspoon dried basil

¼ teaspoon garlic powder

Fresh ground black pepper, to taste

¼ cup grated Parmesan cheese


Instructions

1. Place chicken and Cajun seasoning in a bowl and toss to coat.

2. In a large nonstick pan over medium heat, melt the butter.  Add the chicken pieces and sauté until chicken is tender, about 5 to 7 minutes.

3. Reduce heat, add green onions, milk, tomatoes, basil, garlic powder and black pepper.  Cook for few minutes until heated through.

4. Toss in cooked linguine, Parmesan cheese and coat pasta well.

5. Divide among 4 pasta bowls or plates.

6. Serve at once.

Makes 4 servings (each serving ¼ of recipe)


Shopping Tips

You’ll find a Cajun blend of spices in most supermarkets in the spice aisle.

You’ll find whole wheat linguine at Trader Joe’s but most supermarkets and health food stores carry it.


Prep Tip

I recommend using oil packed sun-dried tomatoes because they add so much flavor.  Place them in paper towels and squeeze out most of the oil before adding to the dish.

 

Weight Watchers SmartPoints 10
Weight Watchers POINTS PLUS
10
Weight Watchers
(old points) 8

SKINNY FACTS: for 1 serving (¼ of recipe)
391 calories, 9.8g fat, 4g sat. fat, 37g protein, 37g carbs, 5g fiber, 597mg sodium, 4g sugar