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Healthy Cajun Chicken Pasta


I have been experimenting with lots of new recipes this month. With the number of late nights I have a week, I need to make and recreate dishes that are healthy and easy to make. My family is getting quite bored with things like Spaghetti and Sauce and Crockpot Chicken Dishes. Quite frankly so am I! I love that I have so many resources that I can pull great from to get tasting recipes to recreate in my own kitchen. One of my favorite places to get recipes is from the many different Facebook Recipe pages that I have found over the years. A few years ago I found a great recipe on the many Weight Watcher Recipe pages that had a focus on Simply Filling recipes or adaptations of recipes that can be made to Simply Filling standards. This particular recipe is from The Science of Eating. If you are looking for great tasting healthy recipes this is the blog to stop by. I have printed out so many things that I am going to be trying in the next week. I started with Cajun Chicken Pasta because it looked easy to make and family friendly.

When I saw the pictures and ingredients for Cajun Chicken Pasta I knew I had to make it right away. My family loves anything that is made with Cajun spice. I usually make chili or etouffee with this spice. I did modify this recipe a tiny bit to appeal to all members of the family. I decided to add 8 oz of low-fat smoked turkey sausage to give this dish an additional kick and omitted the mushrooms because I do not like them. I also added more Cajun seasoning because we love lots of that flavor in our dishes. This recipe was fantastic and tasted even better the next day when the flavors had additional time to blend together.

Serves 4

Healthy Cajun Chicken Pasta

A great mix of carbs, proteins, and veggies makes this flavorful dish a true crowd pleaser.

10Prep Time

20Cook Time

30Total Time

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  • 3 Skinless Chicken Breasts, cut into strips
  • 8 oz Low Fat Smoked Sausage
  • 8 oz. Uncooked Whole Wheat Linguine Noodles (Substitute Zoodles or Gluten Free if needed)
  • 3 Tbsp Cajun Seasoning or Cayenne Pepper (or to taste)
  • 2 Tsp. Extra Virgin Olive Oil
  • 1 Red Onion, sliced
  • 2 Green Onions, chopped
  • 1 medium Red Pepper, sliced
  • 1 medium Yellow Pepper, sliced
  • 2 Cloves Garlic, minced
  • 1 Cup Chicken Broth
  • Sea Salt to taste


  1. Rinse and cut up all the vegetables.
  2. Prepare pasta in salted water according to package directions and set aside.
  3. In a large nonstick skillet over medium-high heat, add oil and the chicken, then season with Cajun spice or cayenne pepper.
  4. Saute 5 to 8 minutes or until chicken is no longer pink.
  5. Reduce heat to medium then add smoked sausage, bell peppers, onions, and garlic to the pan. Saute until vegetables are tender, but still have a "bite" to them and sausage is warmed through.
  6. Add chicken broth, noodles, salt and pepper to taste and saute for an additional 3 to 5 minutes or until liquid is reduced.
  7. Garnish with chopped scallions and serve immediately.

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  • Rach Ferrucci
    January 4, 2018 at 8:23 pm Ok this sounds like a dish we would love. We are spicy lovers too and it's always awesome to find a new chicken dish! Thanks!
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