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Cajun Chicken Linguine Alfredo, Skinnyfied Recipe

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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. 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.

Prep time:
Cook time:
Servings: 4 servings
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Ingredients

Cost per serving $1.99 view details
  • 1 package (1 lb.) chicken breast tenders or 4 chicken breasts, cut into chunks
  • 6 ounces whole wheat linguine, cooked al dente
  • 1 tablespoon plus 1 teaspoon Spice of Life’s “Cajun Sensation” 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
  • ¼ teaspoon dried basil
  • ¼ teaspoon garlic powder
  • ¼ cup grated Parmesan cheese
  • Fresh ground black pepper, to taste

Directions

  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. Shopping Tip-I used my favorite brand of Cajun spices, Spice of Life “Cajun Sensation” blend. It’s just fabulous! To order online or find out where it’s sold, go to their website, www.PasoSpices.com. Or, use a Cajun blend available in most supermarkets in the spice aisle.
  7. 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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Comments

  • Skinny Kitchen with Nancy Fox
    April 22, 2012
    Here's the skinny facts. Cook eat share are not correct!


    SKINNY FACTS: for one serving
    391 calories, 9.8g fat, 37g protein, 37g carbs, 5g fiber, 597mg sodium, 4g sugar


    Weight Watchers (old points) 8
    Weight Watchers POINTS PLUS 10

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