Cajun Chicken Linguine Alfredo, Skinnyfied



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.  Each  serving has 391 calories, 10 grams fat and 8 Weight Watchers Freestyle Points.


Prep Time: 15 minutes

Cook time: 25 minutes


Ingredients

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

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

1 tablespoon plus 1 teaspoon Cajun spices, see shopping tips

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 Tips

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 Freestyle Points
8
Weight Watchers SmartPoints 10
Weight Watchers POINTS PLUS
10

SKINNY FACTS: for 1 serving (¼ of recipe)
391 calories, 10g fat, 3g sat. fat, 78mg chol, 36g protein, 37g carbs, 5g fiber, 425mg sodium, 5g sugar
FACTS: for Freestyle Points
243 calories, 2g sat. fat, 10g protein, 5g sugar