Description
A delicious and creamy Cajun chicken linguine dish that is perfect for a weeknight dinner.
Ingredients
Scale
- 8–10 ounces linguine (or a high-protein pasta option)
- 2 large chicken breasts (pounded evenly and halved horizontally)
- 1½ teaspoons Cajun seasoning (see homemade blend in notes or use store-bought)
- 1 tablespoon olive oil
- Kosher salt and pepper (to taste)
- 1 tablespoon olive oil (or avocado oil)
- 3–4 cloves garlic (minced)
- 1 tablespoon gluten-free flour
- 1½ cups low-fat milk (2% or unsweetened almond milk)
- ⅓ cup grated Parmesan cheese
- 3 tablespoons low-fat cream cheese
- Kosher salt and black pepper to taste
- Fresh parsley or basil (chopped, for garnish)
Instructions
- Cook the linguine in salted water according to package directions to al dente. When done, reserve 1/2 cup of pasta water, then drain and set aside.
- Season the chicken breasts on both sides with Cajun seasoning and a pinch of Kosher salt and pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Cook chicken for 5-6 minutes per side, until golden brown and internal temp reaches 165°F. Remove from the skillet and let rest. Then slice thinly against the grain.
- Whisk the milk and gluten-free flour until smooth.
- Reduce the heat to medium-low. In the same skillet, sauté minced garlic with olive oil for 30 seconds until fragrant.
- Gradually whisk in the low-fat milk, stirring constantly to avoid lumps. Simmer the sauce while whisking to emulsify for 2–3 minutes, until thickened.
- Stir in grated Parmesan cheese and cream cheese. Let it melt fully.
- Season with Kosher salt and black pepper to taste. If the sauce seems too thick, loosen with reserved pasta water (1–2 tablespoons at a time).
- Add the cooked pasta directly into the sauce and toss to coat evenly.
- Top with sliced cooked Cajun chicken and sprinkle with fresh parsley or basil and extra Parmesan, if desired.
Notes
- You can make your own Cajun seasoning at home using paprika, onion powder, garlic powder, thyme, and cayenne pepper.
- This dish can be adjusted to be gluten-free by using gluten-free pasta.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 3g
- Sodium: 800mg
- Fat: 16g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 100mg