Makeover Cajun Chicken Pasta Recipe
Makeover Cajun Chicken Pasta Recipe photo by Taste of Home

Makeover Cajun Chicken Pasta Recipe

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This slimmed-down dish has less sodium, calories and saturated fat than the original, but all the same rich creamy flavor! Heather Privratsky - Greenfield, WI
TOTAL TIME: Prep: 20 min. Cook: 20 min.
MAKES:6 servings
TOTAL TIME: Prep: 20 min. Cook: 20 min.
MAKES: 6 servings

Ingredients

  • 6 boneless skinless chicken breast halves (4 ounces each)
  • 2 tablespoons Cajun seasoning, divided
  • 2-1/4 cups uncooked penne pasta
  • 1 large onion, chopped
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 can (28 ounces) crushed tomatoes, drained
  • 1/4 teaspoon pepper
  • 1-1/2 cups half-and-half cream

Nutritional Facts

1 chicken breast half with 1 cup pasta equals 421 calories, 12 g fat (5 g saturated fat), 93 mg cholesterol, 803 mg sodium, 45 g carbohydrate, 4 g fiber, 33 g protein.

Directions

  1. Rub chicken with 1 tablespoon Cajun seasoning. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-7 minutes on each side or until a thermometer reads 170°; keep warm.
  2. Meanwhile, in a large saucepan, cook pasta according to package directions. In a Dutch oven coated with cooking spray, saute onion in oil until crisp-tender. Add garlic and remaining Cajun seasoning; cook 1 minute longer. Stir in tomatoes and pepper.
  3. Drain pasta; add to the onion mixture. Stir in cream; heat through (do not boil). Serve chicken with pasta. Yield: 6 servings.
Originally published as Makeover Cajun Chicken Pasta in Healthy Cooking June/July 2009, p25

Nutritional Facts

1 chicken breast half with 1 cup pasta equals 421 calories, 12 g fat (5 g saturated fat), 93 mg cholesterol, 803 mg sodium, 45 g carbohydrate, 4 g fiber, 33 g protein.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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