Name: Want a Healthy Cajun Twist? Try This Easy, Skinny Alfredo
Prep time: 15 min
Cook time: 25 min
Total time: 35 min
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

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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. Each serving has 391 calories and 10 grams of fat.

Cajun Chicken Linguine Alfredo, Skinnyfied

A Taste of Italy, Minus the Guilt: Easy, Skinny Alfredo

Indulge in the creamy and flavorful goodness of Alfredo sauce without the guilt. My Skinny Alfredo offers a lighter take on this classic pasta dish, packed with rich, cheesy flavor and a touch of garlic for a satisfying kick.

This recipe is perfect for those who crave a comforting and satisfying meal without compromising their health goals. The low-calorie and low-fat ingredients allow you to enjoy the indulgent taste of Alfredo without the excess calories and fat.

Whether you're a busy weeknight warrior or simply looking for a delicious and nutritious meal, our Skinny Alfredo is the perfect choice. It's easy to prepare and can be customized with your favorite pasta and protein. Enjoy a taste of Italy without the guilt!

A Deeper Dive into the Ingredients for Skinny Alfredo

Pasta:

Whole-wheat linguine: A healthier alternative to traditional pasta, offering a higher fiber content and a nutty flavor. Whole-wheat pasta is a good source of complex carbohydrates and provides a satisfying and filling base for the dish. It is a great option for those who are looking to increase their fiber intake and reduce their consumption of refined grains.

Protein:

Chicken breast tenders or chunks: A lean protein source that is low in fat and calories, making it a healthy choice for this recipe. Chicken breasts are a versatile protein that can be easily incorporated into various dishes. They are a good source of protein, essential for building and repairing tissues.

Seasonings:

Cajun spices: A blend of spices that adds a flavorful kick to the dish. Cajun spices typically include paprika, cayenne pepper, black pepper, onion powder, garlic powder, oregano, thyme, and bay leaves. The combination of these spices creates a complex and savory flavor profile that is characteristic of Cajun cuisine.
Garlic powder: A versatile seasoning that enhances the flavor of the dish and adds a touch of heat. Garlic powder is a concentrated form of garlic that is easy to use and provides a subtle garlic flavor without overpowering the other ingredients. It is a good source of vitamins and minerals, including vitamin C, manganese, and copper.

Dairy:

Reduced-fat butter: A healthier alternative to full-fat butter, providing a creamy texture and a subtle buttery flavor. Reduced-fat butter contains less saturated fat and calories, making it a better choice for those watching their weight. It is still a good source of calcium and vitamin A.

Vegetables:

Green onions (scallions): Add a fresh, onion-like flavor and a touch of crunch to the dish. Scallions are a good source of vitamins and minerals, including vitamin C and potassium. They are also a low-calorie vegetable that can be easily incorporated into various dishes.
Sun-dried tomatoes: Offer a concentrated, tangy flavor and a chewy texture. Sun-dried tomatoes are typically packed in oil, so it's important to blot them well with paper towels to remove excess oil before using them in the recipe. They are a good source of antioxidants and vitamins, including vitamin C and lycopene.

Additional:

Dried basil: Adds a fragrant and herbaceous flavor that complements the other ingredients. Basil is a versatile herb that can be used in a variety of dishes. It is a good source of vitamin K and manganese.
Parmesan cheese: Provides a nutty and cheesy flavor, adding richness and a touch of saltiness to the dish. Parmesan cheese is a hard, granular cheese that is often grated and used as a topping or seasoning. It is a good source of protein, calcium, and vitamin A.

By understanding the role of each ingredient, you can appreciate the complex flavors and nutritional benefits of this Skinny Alfredo. This dish offers a satisfying and healthy meal that is perfect for any occasion. It is a great option for those who are looking for a flavorful and nutritious pasta dish that is lower in calories and fat.

A Flavorful and Healthy Twist: Skinny Alfredo

This Skinny Alfredo recipe offers a delicious and nutritious take on the classic Italian dish. It's packed with flavor, protein, and vegetables, making it a satisfying and guilt-free meal. The combination of tender chicken, creamy sauce, and flavorful seasonings creates a truly enjoyable culinary experience.

Ingredients:

Protein: Chicken breast tenders or chunks
Seasonings: Cajun spices, garlic powder, black pepper
Dairy: Reduced-fat butter
Vegetables: Green onions, sun-dried tomatoes
Pasta: Whole-wheat linguine
Cheese: Parmesan cheese

Instructions:

Season the chicken: Toss the chicken with Cajun spices to coat evenly. This step adds a flavorful kick to the chicken and enhances its taste.
Cook the chicken: Sauté the chicken in a large nonstick pan over medium heat until it is tender and cooked through. This ensures that the chicken is juicy and flavorful.
Create the sauce: Reduce the heat and add the green onions, milk, sun-dried tomatoes, basil, garlic powder, and black pepper. Cook for a few minutes, allowing the flavors to meld and the sauce to thicken slightly.
Combine ingredients: Toss the cooked linguine with the chicken and sauce, ensuring that the pasta is evenly coated. Add the Parmesan cheese and stir to combine.
Serve: Divide the pasta among serving bowls and enjoy immediately.

Tips:

Adjust the spice level: If you prefer a spicier dish, add more Cajun spices or a pinch of red pepper flakes.
Customize the vegetables: Feel free to add other vegetables like mushrooms or spinach to this recipe.
Make it vegetarian: Substitute the chicken with tofu or tempeh for a vegetarian option.
Leftovers: Store leftovers in the refrigerator for a quick and easy meal later in the week.

Nutritional Benefits:

This Skinny Alfredo is a good source of protein, fiber, and vitamins. It is also lower in calories and fat compared to traditional Alfredo sauce, making it a healthier option.

Beyond the Recipe:

This Skinny Alfredo is more than just a pasta dish; it's a flavorful and satisfying meal that is perfect for any occasion. The combination of tender chicken, creamy sauce, and flavorful seasonings creates a truly enjoyable culinary experience.

Enjoy this delicious and healthy twist on a classic Italian dish!

Additional Insights:

Cajun Spices: The Cajun spices used in this recipe typically include paprika, cayenne pepper, black pepper, onion powder, garlic powder, oregano, thyme, and bay leaves. This combination of spices creates a complex and savory flavor profile that is characteristic of Cajun cuisine.
Green Onions: Green onions, also known as scallions, add a fresh, onion-like flavor and a touch of crunch to the dish. They are a good source of vitamins and minerals, including vitamin C and potassium.
Sun-Dried Tomatoes: Sun-dried tomatoes offer a concentrated, tangy flavor and a chewy texture. They are a good source of antioxidants and vitamins, including vitamin C and lycopene.
Whole-Wheat Linguine: Using whole-wheat linguine instead of traditional pasta provides a higher fiber content and a nutty flavor. Whole-wheat pasta is a good source of complex carbohydrates and is a healthier option for those who are looking to increase their fiber intake.

By understanding the role of each ingredient and incorporating these additional insights, you can fully appreciate the deliciousness and nutritional value of this Skinny Alfredo recipe. Enjoy this satisfying and healthy meal and let your taste buds indulge in the flavors of Italy.

Helpful Tips About this Recipe

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.

WW Freestyle SmartPoints 8-Blue
WW SmartPoints 10-Green

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 SmartPoints
243 calories, 2g sat. fat, 10g protein, 5g sugar