Creamy Cajun Chicken Pasta

Creamy Cajun Chicken Pasta

29 Reviews
From: EatingWell Magazine, November/December 2010

This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.

Ingredients 6 servings

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  • 8 ounces whole-wheat fusilli or rotini
  • 1 tablespoon canola oil
  • 2 slices bacon, chopped
  • 1 large sweet onion, halved and thinly sliced
  • 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
  • 1 medium green bell pepper, sliced
  • 3 cloves garlic, minced
  • 4 teaspoons Cajun seasoning (see Tip)
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon all-purpose flour
  • 1 28-ounce can crushed tomatoes
  • 1/3 cup reduced-fat sour cream
  • 1/2 cup sliced scallions for garnish

Preparation

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  • Ready In

  1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
  2. Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
  3. Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
  4. Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.
  • We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce with salt to taste.

Nutrition information

  • Serving size: about 1 1/2 cups
  • Per serving: 329 calories; 8 g fat(2 g sat); 6 g fiber; 43 g carbohydrates; 25 g protein; 43 mcg folate; 50 mg cholesterol; 9 g sugars; 0 g added sugars; 506 IU vitamin A; 31 mg vitamin C; 99 mg calcium; 4 mg iron; 715 mg sodium; 691 mg potassium
  • Nutrition Bonus: Vitamin C (53% daily value), Vitamin A (23% dv), Iron (21% dv), Magnesium & Potassium (20% dv).
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat

Reviews 29

April 22, 2016
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By: EatingWell User
Pretty good This came together quickly for a weeknight. Tasted a little bland to me. Maybe would use chicken sausage insead of chicken and add salt next time. Pros: Goes together fast, healthy Cons: A little bland
December 16, 2015
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By: EatingWell User
Outstanding meal!! This was very easy to make and had awesome taste. My husband doesn't like onions so I left them out. They were not missed. The bacon I had was smoked and it made it even better. I will certainly make this again!
April 21, 2014
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By: EatingWell User
Great weeknight dish this was easy and quick and there are plenty of leftovers. the bells and onions went perfectly with the chicken and bacon. although i found that one bell pepper wasn't enough. i also added some freshly grated parmesan that i happened to have on hand. and substituted greek yogurt for the sour cream. definitely making this again!
March 27, 2014
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By: EatingWell User
I need to be gluten free so I used gluten free penne pasta and for the flour used Pamela's . It was delicious. I don't like green peppers so I used red pepper
January 31, 2014
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By: HealthyGEO
Really good I forgot to buy the bacon... so made it without and it was really very good. I had chilli penne on hand so I used that instead. It was very tasty! Enjoyable weeknight meal! Great spice! Will likely make it again. Pros: Very quick and easy
January 22, 2014
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By: EatingWell User
This pasta dish was delicious! I didn't have the tomatoes so I substituted spaghetti sauce and swapped plain Greek yogurt for the sour cream. It was fantastic! Looking forward to eating leftovers for lunch today! Pros: Healthy with lots of flavor!
May 11, 2013
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By: EatingWell User
Creamy Cajun Chicken Pasta This recipe is delicious. Even my husband loved it and he is not a fan of pasta. I think the fact that it had bacon in it won him over. My children loved it because it had all of their favorites like tomatoes and sour cream. I used boneless chicken thighs. If you don't like spicy food you can use as much or little Cajun seasoning as needed. Pros: Cajun seasoning can be found in the spice isle; add more or less to taste.
March 03, 2013
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By: EatingWell User
Decent, but could use more flavour My dad and I both agreed, this needs a lot more flavour. I found that adding a handfull of chopped green onion to my bowl of pasta helped, but it is definitely missing something. I even added an extra teaspoon of cajun seasoning. I'm going to try adding lemon on the left overs. Pros: Easy, quick to make Cons: Not enough flavour
February 28, 2013
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By: Rochelle
Very yummy and easy Very delicious recipe but I found it too spicy for my family. We aren't spice wimps either!! Everyone loved the taste of it but found it to have too much kick to eat. I will make it again but will adjust the seasoning. Husband loved it but even he said it was too spicy to eat more than a little. Pros: Quick, Easy, Tasty Cons: Too spicy