Lighter Cajun Chicken Pasta

This Cajun Chicken Pasta is an easy, one-pot stovetop dinner made with lots of vegetables and spicy chicken in a creamy sauce.  The hands-on cooking time is around 20 minutes, which means with a little advance prep (chopping vegetables and chicken), this can easily be a weeknight dinner, or a quick dinner any time.  The recipe is also easily halved to make dinner for 2.

I used this recipe from Southern Living for my inspiration, but made several modifications to lighten up the dish.  For the cream sauce, I used fat free evaporated milk instead of half-and-half, and the result was great.  It had a creamy texture without being heavy.  I also eliminated the butter in favor of cooking spray and a small amount of olive oil for the vegetables.   I reduced the amount of pasta and added more vegetables.  There is a lot of flexibility with the vegetables to add more or change it up to use up what you have on hand.  The result is a lighter version of Cajun Chicken Pasta that is simply delicious!


 
Lighter Cajun Chicken Pasta
Yields 4 servings

8 ounces whole wheat linguine or fettucine
1 pound boneless, skinless chicken breast, cut into small strips
1 tablespoon, plus 1 teaspoon Cajun seasoning (divided), adjust to taste
Salt and pepper to taste
Cooking spray
1 teaspoon olive oil
1 red onion, thinly sliced
3 large bell peppers, thinly sliced
1 (8 ounce) package sliced mushrooms
2 garlic cloves, minced
1 can (12 ounces) fat free evaporated milk
chopped green onions, for garnish

1. Prepare pasta according to package directions. 
2. Meanwhile, sprinkle chicken evenly with 1 tablespoon Cajun seasoning and salt. 
3. Spray a large saute pan with cooking spray and heat oven medium-high heat.  Add chicken, and saute for 5 to 6 minutes or until done.  Remove chicken to a plate, tented with foil.
4. In the same saute pan, add olive oil and heat over medium heat.  Add red onion, peppers, mushrooms and garlic to pan and saute for 9 to 10 minutes, or until vegetables are tender and liquid evaporates.
5. Return chicken to skillet and mix with vegetables.  Add evaporated milk and 1 teaspoon Cajun seasoning, and salt and pepper to taste.  Bring to a boil and then reduce to a simmer for 3 minutes.  Add linquine, toss to coat
6. Garnish with green onions, as desired, and serve immediately.