Cajun Chicken Linguine Alfredo Recipe
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 on this pasta is now 391 calories, 9.8 grams fat and 10 Weight Watchers POINTS PLUS. The results will amaze and delight.
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 Spice of Lifeâs âCajun Sensationâ 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
Directions
- Place chicken and Cajun seasoning in a bowl and toss to coat.
- 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.
- Reduce heat, add green onions, milk, tomatoes, basil, garlic powder and black pepper. Cook for few minutes until heated through.
- Toss in cooked linguine, Parmesan cheese and coat pasta well.
- Divide among 4 pasta bowls or plates.
- Shopping Tip
- I used my favorite brand of Cajun spices, Spice of Life âCajun Sensationâ blend. Itâs just fabulous! To order online or find out where itâs sold, go to their website, www.PasoSpices.com. Or, use a Cajun blend available in most supermarkets in the spice aisle.
- 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 one serving
- 391 calories, 9.8g fat, 37g protein, 37g carbs, 5g fiber, 597mg sodium, 4g sugar
- For more skinny recipes, please join me at http://skinnykitchen.com
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 4 servings | |
| Calories 604 | |
| Calories from Fat 280 | 46% |
| Total Fat 31.4g | 39% |
| Saturated Fat 11.36g | 45% |
| Trans Fat 0.0g | |
| Cholesterol 79mg | 26% |
| Sodium 709mg | 30% |
| Potassium 544mg | 16% |
| Total Carbs 53.39g | 14% |
| Dietary Fiber 3.2g | 11% |
| Sugars 4.24g | 3% |
| Protein 26.73g | 43% |
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February 20, 2012Weight Watchers (old points) 8
Weight Watchers POINTS PLUS 10
SKINNY FACTS: for one serving
391 calories, 9.8g fat, 37g protein, 37g carbs, 5g fiber, 597mg sodium, 4g sugar
For more skinny recipes, please join me at http://skinnykitchen.com
