Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Dishes: Cajun Chicken Pasta

Spicy chicken and cream sauce tossed with linguine - lower calorie!
Per serving: 445 calories, 5.2 g fat and 78 mg cholesterol.
Saves: 728 calories, 61.4 g fat and 198 mg cholesterol.

Author: Traditional recipe was submitted by Katie, CalorieKing member, for a recipe makeover. Recipe makeover by CalorieKing staff.
Date: April 05, 2011

Serves: 4 person(s)
Yield: 4 x 1 cup servings

Preparation Time: 10 mins
Cooking Time: 15 mins


    Although tasty, this traditional recipe was high in calories and fat, and the portion size was too large. Our made-over recipe shaves off the calories by decreasing the pasta portion and using lower-calorie ingredients.

    Using skinless chicken, cooking spray, half & half, and reduced amount of Parmesan, the calories and fat are trimmed without skimping on flavor. Replacing canned mushrooms with fresh, lowers the sodium and adds freshness to the dish.
  Recipe Makeover

    4 boneless, skinless chicken breasts (about 16.8 oz)
    1 Tbsp Cajun seasoning *
    4 sprays buttery cooking spray, or as needed
    8 oz mushrooms, sliced
    2 cup fat-free half & half **
    1/4 tsp basil
    1/4 tsp salt
    1/8 tsp garlic powder
    1/8 tsp black pepper
    1 tsp flour
    8 oz linguine, cooked and drained
    2 1/2 Tbsp parmesan cheese

  Traditional Recipe

    4 boneless chicken breasts, cut into strips (about 20.5 oz)
    1 - 2 Tbsp Cajun seasoning, to taste
    2 Tbsp butter
    2 (4.7 oz) cans sliced mushrooms
    2 cup heavy whipping cream
    1/4 tsp basil
    1/4 tsp salt
    1/8 tsp garlic powder
    1/8 tsp black pepper
    1 tsp flour
    1 lb linguine, cooked and drained
    4 Tbsp parmesan cheese, or to taste


    Put the chicken and Cajun seasoning in a zip bag and toss to coat.

    Spray large skillet with cooking spray; turn to medium-high heat. Add the chicken and sauté 5 to 7 minutes. Add the mushrooms and cook 2 to 3 minutes. Reduce the heat to medium-low. Add the half & half, seasonings, and sprinkle with flour. Stir and heat through.

    Toss with cooked linguine. Divide between 4 plates and top with Parmesan cheese.


    * For more seasoning, add up to 2 tablespoons of Cajun seasoning.
    ** Can replace half & half with equal amount of fat-free evaporated milk.

    This dish is also good with fresh tomato and green onions - add when the pasta is plated.

    For extra color and nutrition, add asparagus or other cooked, green vegetables.

    Serving suggestions are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:445 cals1,173 cals
Kilojoules:1,862 kJ4,906 kJ
Fat5.2 g66.6 g
Carbohydrates56.6 g92.2 g
Protein41.1 g50.8 g
Cholesterol78.0 mg276.0 mg
Sodium506 mg753 mg
Saturated Fat2.2 g36.1 g
Fiber2.5 g5.3 g
Calcium186.0 mg181.0 mg
Total Sugars8.4 g3.7 g

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