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Cajun Chicken Pasta

I started this once and didn’t finish.  Sorry.  I am on a diet and trying not to focus on food, but it is hard.  This is a really low fat recipe, but you would never believe it.  The alfredo is made with skim milk and is very good.  As you know, I do not usually cook low fat.  But Bob and I have put on a few middle age pounds and my old philosophy of “just eat smaller portions” isn’t really working for us any more.  But I would not post this if it wasn’t really good.  My friend Molly, says it is one of her very favorite “Cindy” recipes.  She used 2 tsp. creole seasoning, she likes it really spicy.

Cajun Chicken Pasta

2 cigar size zucchini
1/2 red onion, chopped
8 oz. sliced fresh mushrooms
1 1/2 pounds fresh chicken breast tenders (for 4 servings)
*see note below by picture for alternatives
8 oz. (one half of the 1 lb. box) bow tie (farfalle) pasta
1 to 2 tsp. Tony Cachere’s Creole seasoning (see picture)
1 package Knorr Alfredo sauce mix
skim milk

A couple of ingredients you might not be familiar with is Knorr Alfredo sauce mix (found in the powdered dry mix section) and Tony Chachere’s Creole seasoning (found near the salt in the spice aisle).                     
  1. Fill a 2 quart sauce pan with water and bring to a boil.  Add one tsp. salt.  
  2. In a skillet saute the vegetables in 2 Tbsp. butter or olive oil.  Keep warm.
  3. Prepare chicken.  See picture and note below.
  4. In a small sauce pan.  Prepare Alfredo Sauce according to package directions using skim milk and add 1 tsp. Tony Chachere’s Creole seasoning. (if you like it spicy add up to 2tsp. but be careful it can be a little salty)
  5. Add pasta to water and boil until done.  Drain.
  6. You can either add the alfredo to the pasta or add it to each individual serving.  
  7. Build your pasta.  Place one serving of pasta on a plate, add chicken, then vegetables, then cajun alfredo.  
There are a couple of options for the chicken you can use:
Fresh chicken breast tenders,  season with 1 tsp. creole seasoning and grill on a panini press or George Foreman grill.  Or saute in a little olive oil in a skillet.  You could also chop it and then season with creole seasoning and saute.  Or you could by a rotisserie chicken from the deli and chop it.  You can add a little extra creole to the sauce if you buy the chicken pre cooked.  Or even easier would be the Tyson frozen grilled chicken breast strips.  Thaw and cut into chunks.
Slice the zucchini in 1/4 inch slices then cut them in half.  Chop the red onion in 1 inch chunks.  Slice the mushrooms (or buy them pre sliced).  Saute in 2 Tbs. butter or olive oil until tender. 
*Have you tried this yogurt butter?  I really like the flavor and it is much lower in fat than regular margarine or butter.  You can use it to saute the vegetables. 
Enjoy! This would be a great dish to serve on Valentine’s day.  I posted a full Valentine’s dinner last year, that you might want to try.  Just look it up in the archives.  
By Cindy, January 24, 2011
  • 2
2 Comments
  • Molly
    February 13, 2011

    It IS one of my favs…in fact I'm making it tomorrow for Sunday lunch…just in the mood for it! The yogurt butter is great…we love it!

  • Patrice
    February 20, 2014

    Took this to Wednesday night supper and brought back an empty pan!! So good and so easy to put together.

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So glad you dropped by my blog. I am a Christian, a wife,a mother, a grandmother, a daughter, a sister, an aunt, a friend and a keeper of the home. Hospitality is my God given gift and I love sharing it and making you look good! Stop by often. I'll leave the Light on.
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