Cajun Chicken Pasta

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.


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Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 15 mins

Yield: 4 x 1 cup servings

High-Calcium Recipe Quick And Easy Recipe

About this Recipe Makeover

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.

Ingredients Show Makeover Show Traditional

  • 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
  • 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.

Thanks to Traditional recipe was submitted by Katie, CalorieKing member, for a recipe makeover. Recipe makeover by CalorieKing staff.

Nutritional Info (per serving)

CALORIES 445 cals
Kilojoules 1,862 kJ
Fat 5.2 g
Saturated Fat 2.2 g
Cholesterol 78 mg
Sodium 506 mg
Carbohydrates 56.6 g
Fiber 2.5 g
Total Sugars 8.4 g
Protein 41.1 g
Calcium 186.0 mg
CALORIES 1,173 cals
Kilojoules 4,906 kJ
Fat 66.6 g
Saturated Fat 36.1 g
Cholesterol 276 mg
Sodium 753 mg
Carbohydrates 92.2 g
Fiber 5.3 g
Total Sugars 3.7 g
Protein 50.8 g
Calcium 181.0 mg
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