Better Choices, Better Results

Cajun Chicken Pasta

Doesn't this look wonderful?

I found this recipe on  Gina is a master at turning not-so-healthy dishes into delicious meals that you’d never guess were actually good for you!  If you haven’t already, please visit her blog at

This dish includes many of my favorite things: veggies, pasta, chicken, spice and cream cheese.  It’s made in one large skillet and the recipe makes about 10 cups, which was more than enough for supper last night and 3 additional lunches.

I think you could probably make substitutions based on your needs: more or less veggies, turkey or shrimp for the chicken, whole grain or high-protein pasta in place of regular pasta.

Here’s the recipe and the photos I took while preparing it:


  • 8 ounces uncooked linguine (I used penne pasta)
  • 1 pound chicken breast strips
  • 1-2 tsp Cajun seasoning (or to taste)
  • 1 tbsp olive oil  (I used 1 tsp)
  • 1 medium red bell pepper, thinly sliced
  • 1 medium yellow bell pepper, thinly sliced
  • 8 oz fresh mushrooms, sliced
  • 1/2 red onion, sliced
  • 3 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1 cup fat free low sodium chicken broth
  • 1/3 cup skim milk
  • 1 tbsp flour
  • 3 tbsp light cream cheese
  • fresh cracked pepper
  • 2 scallions, chopped  (I omitted)
  • salt to taste

First, you’ll want to cut up your veggies, cook your pasta and prepare your chicken.

Be sure to keep the mushrooms and tomatoes separate from your peppers and onions. They go into the dish at different times.


Cut your chicken into chunks and season with cajun seasoning and garlic powder.

I'll be honest - I didn't measure out my seasonings. I sprinkled it on and then reseasoned to taste towards the end of cooking time.

Spray your skillet with cooking spray and cook the chicken.

While your chicken is cooking, make a slurry of the milk, flour and cream cheese by putting it in a small blender.  I used my Magic Bullet.  Tip: Did you know that the blade mechanism on many standard blenders will fit onto a regular-mouth mason jar?  You could make your slurry in a half-pint jar and not dirty up that big-ol’ blender!

When your chicken is completely cooked, you’ll remove it from your skillet and save it for later.  Add your oil to the skillet, then pop in your peppers and onions.  
Add Veggies!

Let those cook about 5 minutes, then add the mushrooms and tomatoes.

Nothing like a skillet full of healthy vegetables!

Let those cook down for about another 4 – 5 minutes, then add the chicken broth and the slurry.

The slurry adds flavor and thickens the sauce.

Bring this to a boil and stir until you notice the sauce starting to thicken.  Then you’ll add your chicken and pasta back into the skillet.

Mix it all together and heat until everything is hot. Be sure to taste and reseason if necessary.

By now, your largest skillet should be full, and hopefully, your family is ready to eat.  This recipe made 10 cups; enough to:

...fill up our largest meat platter......or make 5 large servings.

I enjoyed mine right away.
So good!
Just to make you even hungrier, here’s another shot:
My mouth is watering!

Comments on: "Cajun Chicken Pasta" (2)

  1. OMG! This dish looks so delicious!

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