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Makeover Cajun Chicken Pasta Recipe

Makeover Cajun Chicken Pasta Recipe

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. YIELD:6 servings


  • 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


  • 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.

Nutritional Facts

1 each: 421 calories, 12g fat (5g saturated fat), 93mg cholesterol, 803mg sodium, 45g carbohydrate (4g sugars, 4g fiber), 33g protein.

Reviews for Makeover Cajun Chicken Pasta

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5sisters User ID: 4851816 181409
Reviewed Jun. 12, 2010

"My husband is hard to cook for at times. This was a great winner with him. He ask me to invite some friends of ours for dinner real soon, and we must have the Cajun chicken pasta . Thank you so much for another fantastic recipe that taste so good."

delipro User ID: 1977072 144210
Reviewed Jun. 12, 2010

"was good but I cut up the cooked chicken into chunks and added it to the pasta and used the curly pasta instead of the penne. It was great hot or cold."

tkarinas User ID: 4389335 181408
Reviewed Jun. 12, 2010

"Makeover cajun chicken pasta is a simple, easy dish to make and tastes absolutely delicious. It's a keeper and going in my recipe box, as my family simply loves it."

jlee6300 User ID: 4203186 98854
Reviewed May. 27, 2010

"We make this recipe quite a bit and it has become one of my husband's go to recipes when I am at work and he needs something to feed the kids that he knows they like. One change we made though was to do a whole box of pasta; otherwise there is way too much sauce and it ends up being soupy.

Also, I agree about there being big differences in Cajun seasoning and you have to be careful not to overdo it. Try 1T at first and then add to see if you can stand more. Great standby recipe though."

vbange User ID: 1656569 168775
Reviewed Jan. 2, 2010

"My family thought this was OK. We used the Emeril Essence for the rub which seemed to work well. It was not too spicy or overpowering. I followed the recipe exactly. This is not a five star recipe, but for a weeknight dinner it was quick and tasty enough. My picky 7 year old ate it!"

JoeBrucePSU User ID: 3078332 183232
Reviewed Nov. 22, 2009

"This has become a staple in our "regular rotation" that the whole family likes. That said, when I made it at the in-laws house it didn't go over as well. Lesson learned: different brands of cajun seasoning vary a lot in how spicy they are (1 Tbsp. of that brand would have been plenty)."

Kathsmart User ID: 1778906 99424
Reviewed Oct. 14, 2009

"This was super delicious, and so easy! We add more Cajun seasoning though, and also used the crushed tomatoes with lime and cilantro! Adds just the right amount of extra flavor we love!"

ChristineMcDonald User ID: 4181366 164105
Reviewed Aug. 27, 2009

"I only made the pasta from this recipe and it was horrible. It started out well, although the cajun seasoning was too spicy. I like spicy food, but either 1T in the sauce is too much or the particular brand I bought wasn't good. What ruined it though was the half and half. One and a half cups was way too much. The penne was swimming in a creamy orange sauce that didn't look appetizing or anything like the picture."

scarlet286 User ID: 1078473 210797
Reviewed Jul. 5, 2009

"This was a little bland to me."

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