Name: Cajun Chicken Alfredo
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Cajun
Ingredients: 8-10 ounces linguine, or a high-protein pasta option; 2 large chicken breasts, pounded evenly and halved horizontally; 1½ teaspoons cajun seasoning; 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)

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
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)

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Instructions

Cook the linguine in salted water according to package directions until al dente. Reserve 1/2 cup of pasta water, then drain and set aside.
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add chicken breasts, season with cajun seasoning, kosher salt, and pepper, then cook until no longer pink and fully cooked. Remove and slice the chicken.
In the same skillet, add another tablespoon of olive oil and minced garlic. Sauté for 1-2 minutes until fragrant.
Sprinkle gluten-free flour into the skillet, stir, and gradually add low-fat milk, stirring until thickened.
Fold in parmesan cheese and low-fat cream cheese, stirring until creamy. Adjust seasoning with salt and pepper if needed.
Combine the linguine with the sauce, adding reserved pasta water to reach desired consistency. Top with sliced chicken and garnish with fresh parsley or basil.

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Notes

Substitute chicken with shrimp for a seafood twist.
Use gluten-free pasta to make the dish entirely gluten-free.
Adjust cajun seasoning to fit your spice preference.

Author: dani
Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Dinner
Method: Stovetop
Cuisine: Cajun

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 5g
Sodium: 800mg
Fat: 16g
Saturated Fat: 5g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 2g
Protein: 30g
Cholesterol: 75mg