Healthy Cajun Chicken Pasta

Healthy Cajun Chicken Pasta tasted great at a family-owned restaurant in Atlanta, Georgia. I had accompanied my husband on a business trip to Atlanta and had stayed there for a few months. My stay in Atlanta had us exploring so many restaurants. This particular restaurant became a regular one because we enjoyed the food that was served cheerfully to us. The food tasted like it was made from scratch.

This Healthy Cajun Chicken Pasta was one of our favorites. It was served hot with mushrooms, pepper, pine nuts, and basil and topped with crusted chicken breast. The sauce was creamy, while the hostess claimed that it was made in the healthiest way possible. One of the ways that I could think to make it healthy was to use milk with some flour and cornstarch. After all, I use cornstarch for thickening Asian sauces and flour for Italian sauces.

The basis of Cajun cooking consists of green bell pepper, onion, and celery (called the trinity), suffused with aromatics including parsley, bay leaf, green onions, cayenne pepper, and black pepper. It is similar to the French mirepoix, which uses a combination of aromatic vegetables to flavor soups, stews, and braises. This recipe that I created is a heart-healthy version. The Cajun seasoning enlivens this dish. Milk, vegetables, chicken, basil, and pine nuts make this a complete meal. It checks all the boxes for nutrition and balance.

My daughter has become very health-conscious that she inspired me to be even more mindful of my choice of ingredients for cooking. I cannot believe that if a teenager can be so watchful of her diet, then why can’t I? It was her idea to substitute with reduced fat milk. Although in the past, I have used whole milk, I substituted with reduced fat milk on my daughter’s insistence. Believe me, it does not alter the taste very much as I have thickened the sauce with flour and cornstarch.

We usually enjoy the Louisiana Chicken Pasta at Cheesecake Factory. This dish is very similar. This is restaurant quality but on the lighter side, then why not make it? If you would like to try my other recipes under American cuisine, then you could check out my Lamb Burger with Black and White Beans!

 

Healthy Cajun Chicken Pasta served in a bowl

How to make Healthy Cajun Chicken Pasta:

1. How to marinate the chicken:

  • Mix all the ingredients of the marinade. Marinate the butterflied chicken breasts in the marinade for 30 minutes. While the chicken is marinating, prepare the coating for the chicken, the sauce, and the vegetables.

2. How to coat and fry the chicken:

  • Pour the milk in a wide flat bowl. Mix the flour with salt and pepper and have it ready on a small plate. Beat the egg in a shallow bowl with a pinch of Italian seasoning. Mix equal proportion of breadcrumbs and grated Parmesan cheese on a plate.
  • Dip each chicken breast piece in the milk and then lightly coat using the flour. Shake off excess and then dip in the egg mixture and finally in the breadcrumbs-cheese mixture. Ensure that at every step, you shake the excess off.
  • In a non-stick a griddle or pan, use 2 tablespoons of olive oil and fry the chicken breast for 10 minutes on medium heat.

Fry the chicken breast

  • Flip the breast over and fry for another 10 minutes.

Cook the chicken breast on both sides

  • Cook the breasts for a total of 20 minutes or until golden. Drain on a kitchen towel.

Fry the chicken breast to golden

3. How to make the sauce:

  • Whisk all the ingredients for the sauce using a fork and keep aside.

4. How to make the Healthy Cajun Chicken Pasta:

  • In a Dutch oven, add olive oil and butter. Sauté the pine nuts until golden.

saute pine nuts

  • Sauté the basil leaves for a minute.

saute the basil leaves for the Cajun Chicken Pasta recipe

  • Sauté the garlic for 10 seconds. Then, sauté the onions, mushrooms, and peppers for 3 minutes each. Add the cooked, drained pasta.

saute the vegetables

  • Add the sauce and cook for two minutes or until thick. Garnish with Parmesan cheese and parsley. Place one of the chicken breasts cut into strips on top of the pasta. Serve hot.
Some Common Questions:

1. What can use if I don’t have Cajun spice mix?

Mixing Italian herb seasoning (thyme, oregano) with paprika, black and white pepper powder will work. Since I have used garlic, basil, and onion in this recipe, these spices should suffice.

2. What are other vegetables that can be used in this dish?

Some other vegetables that you could use are celeries or even carrots.

Healthy Cajun Chicken Pasta

Healthy Cajun Chicken Pasta served in a bowl
Kanchan Dilip
Parmesan-crusted chicken with homemade Cajun pasta sauce
5 from 3 votes
Prep Time 10 minutes
Cook Time 20 minutes
Marination 30 minutes
Total Time 1 hour
Course Main Course
Cuisine American
Servings 4
Calories 602 kcal

Equipment

  • Stovetop

Ingredients
 
 

For the chicken marinade:

  • 4 chicken breasts thin-sliced or butterflied
  • 4 cloves garlic minced
  • 1 tsp salt
  • ¼ tsp black pepper powder
  • ½ tsp paprika
  • 1 lime juice

For the chicken coating:

  • 1 egg beaten
  • ½ cup milk
  • ½ cup all-purpose flour
  • 1 cup breadcrumbs mixed with Parmesan cheese equal proportion

For the Cajun sauce:

  • cup reduced fat milk
  • 2 tbsp cornstarch
  • 2 tbsp all purpose flour
  • 4 tsp Cajun seasoning
  • 1 tsp salt

For the pasta:

  • 2 tbsp olive oil extra virgin
  • 1 tbsp butter
  • 2 cloves garlic minced
  • ¼ cup pine nuts
  • a few basil
  • 1 onion chopped
  • 1 bell pepper cubed
  • 1 cup bella mushrooms cubed
  • 1 lb farfelle pasta cooked
  • ½ tsp Italian seasoning
  • ½ tsp salt
  • 2 tsp Parmesan cheese for garnish
  • 3 sprigs parsley for garnish

Instructions
 

How to marinate the chicken:

  • Mix all the ingredients of the marinade. Marinate the butterflied chicken breasts in the marinade for 30 minutes. While the chicken is marinating, prepare the coating for the chicken, the sauce, and the vegetables.

How to coat the chicken:

  • Pour the milk in a wide flat bowl. Mix the flour with salt and pepper and have it ready on a small plate. Beat the egg in a shallow bowl with a pinch of Italian seasoning. Mix equal proportion of breadcrumbs and Parmesan cheese on a plate.
  • Dip each chicken breast piece in the milk and then lightly coat using the flour. Shake off excess and then dip in the egg mixture and finally in the breadcrumbs-cheese mixture. Ensure that at every step, you shake the excess off.
  • In a non-stick a griddle or pan, use 2 tablespoons of olive oil and fry the chicken breast for 10 minutes on medium heat.
    Fry the chicken breast
  • Flip the breast over and fry for another 10 minutes.
    Cook the chicken breast on both sides
  • Cook the breasts for a total of 20 minutes or until golden. Drain on kitchen towel.
    cook the breast until golden

How to make the Cajun sauce:

  • Mix all the ingredients for the sauce and keep aside.

How to make the Healthy Cajun Chicken Pasta:

  • In a Dutch oven, add olive oil and butter, Sauté the pine nuts until golden.
    saute pine nuts
  • Sauté the basil leaves for a minute.
    saute basil leaves
  • Sauté the garlic for 10 seconds. Then sauté the onions, mushrooms, and peppers for 3 minutes each. Add the cooked, drained pasta.
    saute the vegetables
  • Add the sauce and cook for two minutes or until thick. Garnish with Parmesan cheese and parsley. Place one of the chicken breasts cut into strips on top of the pasta. Serve hot.

Notes

Notes:
  1. Whole milk is a healthy alternative to heavy cream. If you like a richer sauce, then use heavy cream instead of the milk.

Nutrition

Calories: 602kcalCarbohydrates: 37gProtein: 58gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 161mgSodium: 1510mgPotassium: 1389mgFiber: 4gSugar: 12gVitamin A: 2341IUVitamin C: 51mgCalcium: 235mgIron: 3mg
Keyword cajun chicken, cajun chicken pasta, healthy cajun chicken pasta

 

 

5 Comments

  1. DeChanze Scott

    5 stars
    Delicious! Looks amazing!

    Reply
  2. Srinivas

    5 stars
    Thanks so much for showing a healthy way to make this!

    Reply
    • Kanchan

      I am glad you liked it!

      Reply
  3. Abigail Wong

    5 stars
    this is one of my favorite recipes!

    Reply
    • Kanchan

      Thanks, Abby!

      Reply

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Recipe Rating




Nutrition Label

Nutrition Facts
Healthy Cajun Chicken Pasta
Amount per Serving
Calories
602
% Daily Value*
Fat
 
24
g
37
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
10
g
Cholesterol
 
161
mg
54
%
Sodium
 
1510
mg
66
%
Potassium
 
1389
mg
40
%
Carbohydrates
 
37
g
12
%
Fiber
 
4
g
17
%
Sugar
 
12
g
13
%
Protein
 
58
g
116
%
Vitamin A
 
2341
IU
47
%
Vitamin C
 
51
mg
62
%
Calcium
 
235
mg
24
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

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