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

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80 Responses to “Cajun Chicken Linguine Alfredo, Skinnyfied”

  1. admin Says:

    You are too nice Carol. Many thanks!

  2. Miz Helen Says:

    I just love the Cajun flavors in your Chicken Linguine. Thanks so much for sharing with Full Plate Thursday and have a very Merry Christmas!
    Miz Helen

  3. admin Says:

    Thanks Miz Helen. Wishing you a very Merry Christmas and Happy New Year!
    My best,
    Nancy

  4. Cajun Chicken Linguine Alfredo, Skinnyfied | The best diet blog ever! Says:

    […] By admin […]

  5. Eli@coachdaddy Says:

    I’d love to try this, and appreciate the cream substitute. Whole wheat pasta is just not appealing to me at all, and would ruin this for me. Is there an alternative between the unhealthy stuff and whole grain.

  6. admin Says:

    Eli, If you really don’t like whole wheat pasta, I’d use regular. The key is to enjoy this meal. All the other ingredients are skinny.
    Best of luck,
    Nancy

  7. Margie and Jack Says:

    Oh Lordy,Nancy
    Made this last week and we loved it. Making it again tonight. I’m not really a big spice person, but this is just the right amount. I had never used or heard of Cajun Spice, I love it!!!!

    Again, thank you for your recipes. It’s been healthy year since we started with them.

  8. admin Says:

    I love it! What a nice note Jack. Thank you.
    Continue to have fun skinny cooking.
    With my very best regards,
    Nancy

  9. Tamara Says:

    This recipe looks amazing. I am pinning it to try later.

    I am dropping by from the Blogger Brags Pinterest Party & I have followed you on social media too.

  10. admin Says:

    Thanks so much Tamara!

  11. Lauren P Says:

    So I posted previously on this recipe back in 2012 raving about how great it was and ever since then it has been a staple in my household. But recently the store stopped carrying my favorite high fiber fettuccini noodles (11g per serving…they were like mini miracles )and last night I was faced with a dilemma: try it with spaghetti squash “noodles” or just don’t have it at all. And since I have been itching to try spaghetti squash as pasta I decided to go ahead and experiment, and the results were FANTASTIC!

    I used one medium sized spaghetti squash, deseeded it, placed the halves flesh-side down in a pyrex dish with some water and steamed it by covering with foil and baking at 375 for 40 minutes. While that was going I made the recipe as outlined above, just without the noodle prep. I tried to let it just simmer and really infuse the cajun spices…half of which I placed directly on the chicken and the rest which I added to the sauce after. I also didn’t have the oiled tomatoes on hand so I just used a regular tomato in place of it for some color. Then when the squash was fork tender I simply shredded the flesh in each squash half and it ended up being the perfect amount of “noodles” to take on the chicken mixture.

    Seriously…it was ABSOLUTELY delicious. I seriously can’t believe that the squash isn’t pasta. I really can’t rave enough about how versatile this recipe is, and I love that I’ve now found a way to make it even lower carb by merely substituting the noodles. The only thing I’d do differently next time is probably try and drain the squash “noodles” a little bit before tossing everything as they retain a lot of water from steaming. But this sauce is one of the few alfredo sauces that I’ve found that seems to actually adhere to the noodles (even after reheating) so it wasn’t too big of an issue this time around. I also now have two empty squash “boats” to do something with. I may stuff them southwestern style or fill them with some leftover, homemade pasta sauce.

    Thanks again for this gem of a recipe!

  12. admin Says:

    What fantastic feedback Lauren!!! Thank you so much for sharing all of this. In addition to spaghetti squash, If you’re short on time, I love using broccoli slaw. So quick since you can steam it in the microwave right in the bag. Just takes a few minutes.
    With my very best wishes,
    Nancy

  13. Meal Planning Monday | Mum Reinvented Says:

    […] Skinny Cajun chicken linguine alfredo […]

  14. admin Says:

    I’m so happy to see you included my Skinny Cajun chicken linguine alfredo on your menu this week. Thank you! I hope you thoroughly enjoy it.
    Best of luck to you,
    Nancy

  15. Meal Planning Monday | Mum Reinvented Says:

    […] Skinny Cajun Chicken Linguine Alfredo – I made this last week and we all absolutely loved it. I even had it for lunch the next day. I’m actually thinking of doubling the recipe so we can all have some for lunch over the following days. Yep it’s THAT good! […]

  16. admin Says:

    I’m so delighted to hear you loved my Skinny Cajun Chicken Linguine Alfredo recipe. Thanks so much for sharing it and for your terrific feedback.
    With my very best wishes,
    Nancy

  17. Meal Planning Monday | Mum Reinvented Says:

    […] – Skinny Cajun Chicken Linguine Alfredo (yep third week in a row and no I’m not sorry!) although made with pasta shapes to make it […]

  18. admin Says:

    You are so sweet to share my Skinny Cajun Chicken Linguine Alfredo. Thank you!

  19. Donna A Says:

    Wow! Made this for dinner last night and it was fantastic! Substituted 1lb of shrimp for the chicken and added in some mushrooms and spinach. It was just the right amount of heat for us. Hubby couldn’t believe it was a WW recipe. Thank you Nancy , you make me look good!

  20. admin Says:

    Ahhh…Love your feedback Donna. Next time I make I’m going to substitute shrimp!
    My best,
    Nancy

  21. Linda (Meal Planning Maven) Says:

    This dish looks so packed with awesome flavors Nancy…well done!

  22. Meal Planning Monday Says:

    […] – Skinny Cajun Chicken Linguine Alfredo (yep third week in a row and no I’m not sorry!) although made with pasta shapes to make it […]

  23. Cathy Chester Says:

    I used to love alfredo until I got older and knew what fat and cholesterol was in it. This skinny version looks delicious, Nancy, so I think I’ll give it a whirl! Thanks.

  24. admin Says:

    I hope you enjoy every bite Cathy!
    My best,
    Nancy

  25. Meal Planning MondayMum Reinvented Says:

    […] Skinny Cajun Chicken Linguine Alfredo – I made this last week and we all absolutely loved it. I even had it for lunch the next day. I’m actually thinking of doubling the recipe so we can all have some for lunch over the following days. Yep it’s THAT good! […]

  26. Meal Planning MondayMum Reinvented Says:

    […] Skinny Cajun chicken linguine alfredo […]

  27. admin Says:

    I’m so delighted to hear how much you enjoyed this recipe! You can easily double it to ensure leftovers.
    All the best to you,
    Nancy

  28. Sally Says:

    This is absolutely amazing!! I made with shrimp and almond milk!!! My new favorite !!! Thank you so much!!!

  29. admin Says:

    Wow Sally. I’ve never tried this dish with almond milk. Thanks for the fabulous feedback!
    All the best,
    Nancy

  30. Shannon Says:

    Had this for dinner, and it’s simply amazing! So delicious!

  31. admin Says:

    I’m thrilled to hear that Shannon.
    Thank you!
    My best,
    Nancy

  32. April J Harris Says:

    Love this full of flavour recipe, Nancy! It’s got lots of wonderful spice and it’s definitely comfort food. It’s so wonderful it’s good for you too! Thank you for sharing it with us at the Hearth and Soul Hop. I’ve featured this post at this week’s hop, live on the blog now! Have a great week!

  33. admin Says:

    You are so sweet April. Thanks so much for featuring my recipe. I always love sharing at your delicious link parties!
    My best,
    Nancy

  34. Jolene C Says:

    Wholewheat pasta is my jam! Can’t wait to try this for my family, we are on a health kick and the kids are getting tired of my boring recipes, this one looks sure to please the whole fam!

  35. admin Says:

    My favorite kind of pasta to use. Hope your family enjoys their dinner, Jolene!
    My best,
    Nancy

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