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Cajun Chicken Linguine Alfredo, Skinnyfied

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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, 9.8 grams fat and 10 Weight Watchers POINTS PLUS.  This dish is higher in POINTS than most of my recipes but sooo worth it!

Prep Time: 15 minutes

Cook time: 25 minutes


Ingredients

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

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

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

¼ cup grated Parmesan cheese

Fresh ground black pepper, to taste


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
(old points) 8
Weight Watchers POINTS PLUS
10

SKINNY FACTS: for 1 serving (¼ of recipe)
391 calories, 9.8g fat, 37g protein, 37g carbs, 5g fiber, 597mg sodium, 4g sugar
FAT FACTS: for 1 serving
919 calories, 61.5g fat, 43g protein, 49g carbs, 3g fiber, 759mg sodium, 3g sugar

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63 Responses to “Cajun Chicken Linguine Alfredo, Skinnyfied”

  1. Simply Life Says:

    Oh what a perfect comfort dish with the right amount of spice!

  2. Jenn Says:

    This looks fabulous!! I was planning to cook my standard red beans and rice tomorrow, but I’ll be making this instead!

  3. Sing From Dominos India Says:

    Oh My meaty goodness! LOL. Cant wait to try this one :)

  4. Jenn Says:

    Even better than we expected!! I used fat free milk, less butter, and added artichoke hearts.. and even used sun dried tomatoes not packed in oil.. I’ll definitely be looking for more of your recipes!!

  5. Kim @ Incandescent Blue Flame Says:

    Yahoo! A healthy chicken alfredo recipe! Can’t wait to try this!

    Cheers,
    Kim @ Incandescent Blue Flame

  6. Leslie Says:

    This has become one of my new favorite sites. So many great food options that are healthy!

  7. admin Says:

    Love to hear it Leslie! I’m so happy you are enjoying my recipes. With best wishes, Nancy

  8. Kayla Says:

    how much is one serving? 1/2 cup?

  9. admin Says:

    Hi Kayla,
    I haven’t made this for a while so don’t quite remember but i think it was closer to 3/4 cup serving or even a cup. What I suggest you do is when you make the entire recipe just divide it into 4 equal servings. When I did the nutitionals it was based on 4 servings. I hope you enjoy it!

  10. Jessica: Real Food for Real Life Says:

    I made this for dinner tonight using fat free milk…added about 1/4 teaspoon flour to compensate. Amazing dish. My 4-year-old gobbled this down! Keeper.

  11. admin Says:

    I love the great feedback Jessica. So glad your family enjoyed it!

  12. Terri McVay Says:

    This was absolutely DELICIOUS! It’s the first recipe I’ve tried from your website but it definitely won’t be my last! My husband loved it too and was surprised when I told him it was “diet food”!

  13. admin Says:

    Thanks for the wonderful feedback Terri! You made my night…

  14. Lauren Says:

    Oh my gosh, thank you so much! This was great! I’ve been on Weight Watchers for a few months and had a real craving for pasta so I found this on Pinterest and decided to give it a go! It was GREAT and totally hit the spot! I actually got it down to 8 WW+ points by making a few substitutions, such as vegetable oil spray instead of the butter, reducing the tomatoes, using skim milk and a pinch of flour and finding a heart healthy, fiber rich whole wheat pasta at my local HEB. I also added a bit of spinach for some more color and used the WW Italian blend shredded cheese, which allowed me to double the amount of cheese! Talk about delicious! This recipe made it easy to enjoy one of my favorite meals without breaking the calorie budget! ;) I’ll be recommending this recipe to all my friends and family and I can’t wait to try another one of your recipes! Thanks again!

  15. admin Says:

    Wow Lauren. Thanks for the wonderful feedback. I’m so happy you found my site and enjoyed the first recipe you tried. I love the sound of your additions and substitutions. Great ideas. Wishing you all the very best on Weight Watchers. It’s such a terrific program.
    Thanks for spreading the word about Skinny Kitchen!
    With best regards,
    Nancy

  16. Vince Says:

    mmmm…looks tasty.

  17. Christina Says:

    I made this for my family yesterday and it was great! I used skim milk, and no butter (just a tsp of olive oil instead) and I didn’t have any sun-dried tomatoes so I chopped up a regular tomato instead. I also added some broccoli and added some more heat with dried, crushed chili peppers. It was a hit with hubby. Definitely a keeper! Thanks so much

  18. admin Says:

    Thanks Christina for the wonderful feedback! I love the additions and substitutions you made. Sounds yummy. So happy this recipe worked for you and your family!

  19. The Better Baker Says:

    You score a 10 for another one of your amazing skinnified recipes! Thanks so much – and congrats for being featured at Mix it up Monday! I am sharing your links with a lot of others. =)

  20. Recipe of the Month: Cajun Chicken Linguini Alfredo, Skinnyfied | Cars Travel Food Says:

    [...] is a favorite from our content partner Skinny Kitchen’s Cajun Chicken Linguini! A bit spicy, a bit creamy, this decadent pasta brings a classic Chicken Alfredo to a whole new [...]

  21. Kitsel Says:

    This was an *amazing* recipe. I love that you post WW points + values with your recipes. Even my kids liked this! I think this will become a “regular” in our menu rotation.

  22. admin Says:

    Thanks sooo much for the terrific feedback Kitsel. I’m so happy everyone enjoyed this recipe!

  23. Diane Balch Says:

    I’ve forgotten how good sundried tomatoes are with a little spice in a dish. great recipe thanks for sharing it on foodie friday.

  24. admin Says:

    Thanks Diane. You always host such a great party!

  25. jennifer Says:

    I read this recipe has some spice to it. I’m not a big “spicy” food fan, can’t handle all of it. Can u give me an idea how spicy this is…..it looks and sounds amazing and I’m anxious to cook it tonight!

  26. admin Says:

    Jennifer this recipe isn’t very spicy, but I suggest you cut the spices down by half and then taste it. To be safe, start with 1/2 tablespoon of Cajun spices. That’s the beauty of cooking. It’s very forgiving. After you taste it, if it turns out you want more spice, you could always add more seasoning. Good luck with this recipe. I’d love to hear how it turned out.
    Best,
    Nancy

  27. Rose Says:

    Made this tonight and was a winner again! My husband has a weakness for Alfredo and we agreed this was the best we gave had. I added mushrooms and added about 2 TBSPS cornstarch to thicken it up and then added fresh diced romantic tomatoes on top.

    Thanks you for savings the day and our waistlines lol!

  28. admin Says:

    Fantastic Rose! I’m soooo happy you both love this recipe. All of your additions sound yummy! Thanks so much for letting me know.
    With my very best wishes,
    Nancy

  29. Rhonda Says:

    Oh my goodness!!! This was our dinner tonight and I was a little leery since it’s 10 points. Honestly it is so worth it. Husband approved also. I didn’t have any sun dried tomatoes so I sliced up some grape tomatoes instead. Fantastic!!! Thank you so much. Sometimes it’s hard to keep variety involved when you are trying to eat healthy. This will stay in our meal rotation!!

  30. admin Says:

    Rhonda, I’m soooo happy you and your husband loved this recipe! I’ve never made it with grape tomatoes so thanks for sharing that. And yes, the point are a little higher than most of my dinner recipes, but I agree, so worth it!!!
    All the best to you,
    Nancy

  31. Robin Says:

    I found you from Sugar Bee Crafts! I host Fluster Creative Muster Party on Wednesdays and I would love it if you would come by and party with us. Hope to see you there!

    Hugs, Smiles, and Blessings,

    Robin
    Fluster Buster

  32. admin Says:

    Thanks for your invite Robin! I’d love to join you on Wednesdays. See you then.
    With best wishes,
    nancy

  33. Sara Says:

    This recipe is out of this world! I’m a Weight Watchers “newbie” and I’m trying out recipes that I think both my husband and I will enjoy, and this was such a hit! Definitely worth every bit of the 10 points. I thought the portion was a great size and we loved the spicy flavor. Thank you for such a great website. I’ve enjoyed bookmarking many of your recipes to try!

  34. admin Says:

    Sara, what a great review! I’m so happy both you and your husband enjoyed this recipe. It’s one of my favorites!
    Weight Watchers is such a terrific program. Best of luck to you.

    Have fun skinny cooking,
    Nancy

  35. Tell Me Tuesday! Says:

    [...] Skinny Cajun Chicken Linguine/Skinny Kitchen [...]

  36. admin Says:

    Tori, I just found out awhile back that you featured my recipe, Cajun Chicken Linguine Alfredo, Skinnyfied. Thank you so much! I’m so sorry i didn’t thank you earlier!
    All the best,
    Nancy

  37. Stacy @Stacy Makes Cents Says:

    This look AMAZING!!! I pinned it immediately. :-) Visiting from Cast Party Wednesday!

  38. admin Says:

    Fantastic Stacy…Thanks for sharing in on Pinterest!
    All the best,
    Nancy

  39. Culinary Collage Says:

    I made this pasta the other night and it was a huge hit!!! It tasted wonderful!! Thanks for the great recipe.

  40. admin Says:

    I love your wonderful feedback…Thank you! :-)
    With best wishes,
    Nancy

  41. Carol Cassara Says:

    Don’t know how you do this–one more delicious than the other. Looks good!

  42. Angie Says:

    This was easy to make and so delicious!! Warm, hearty and definitely worth repeating. Thanks for sharing heathy and yummy recipes!

  43. Kimberlee Says:

    Great recipe. I think my whole family would enjoy this. I will pin it so I remember to try it out soon. Thanks

  44. admin Says:

    Thanks Kimberlee. Enjoy!

  45. admin Says:

    I’m thrilled to hear it Angie. Thank you!
    My best,
    Nancy

  46. admin Says:

    You are too nice Carol. Many thanks!

  47. 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

  48. admin Says:

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

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

    […] By admin […]

  50. 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.

  51. 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

  52. 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.

  53. admin Says:

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

  54. 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.

  55. admin Says:

    Thanks so much Tamara!

  56. 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!

  57. 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

  58. Meal Planning Monday | Mum Reinvented Says:

    […] Skinny Cajun chicken linguine alfredo […]

  59. 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

  60. 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! […]

  61. 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

  62. 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 […]

  63. admin Says:

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

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