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Healthy Cajun Chicken Alfredo (grain-free, gluten-free options)
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Healthy Cajun Chicken Pasta (gluten-free option)

Course Entree
Prep Time 40 minutes
Cook Time 20 minutes
Servings 4

Ingredients

  • 1 medium red bell pepper
  • 1 medium green bell pepper
  • 8 ounces (225 grams) fresh mushrooms
  • 1 pound (455 grams) boneless, skinless chicken breast
  • 2 teaspoons Cajun seasoning
  • 2 tablespoons olive oil, divided
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt (or more to taste)
  • 1/8 teaspoon coarsely ground black pepper
  • For the pasta and sauce:
  • 8 ounces (225 grams) dry linguine or fettuccine (use gluten-free, grain-free or whole wheat pasta, if desired)
  • 1 tablespoon olive oil
  • 4 cloves garlic minced
  • 1 tablespoon all-purpose flour, white whole wheat or for gluten / grain-free, Bob's Red Mill cassava flour
  • 1 1/2 cups (355 milliliters) whole milk
  • 1/2 teaspoon Cajun seasoning
  • 1/4 teaspoon lemon pepper, optional
  • 1/4 teaspoon salt (I like things salty and use 1/2 teaspoon)
  • 1/8 teaspoon coarsely ground black pepper
  • 3 tablespoons cream cheese or neufchatel cheese
  • 1 cup (88 grams) grated Pecorino Romano or Parmesan, plus more for sprinkling on top, if desired
  • 2 tablespoons chopped fresh parsley optional

Instructions

  • Remove the seeds from the bell peppers and cut the bell peppers into 1/3" strips.
  • Cut the mushrooms into 1/4" slices. Set the vegetables aside and cut the chicken into bite-sized pieces. Rub the Cajun seasoning on it.
  • Heat 1 tablespoon olive oil in large skillet over medium heat. Add bell pepper strips and saute, stirring frequently, for 5 minutes.
  • Add the sliced mushrooms and saute for another 4-5 minutes or until the vegetables are tender enough for your liking. Season with garlic powder, salt and pepper and then remove the vegetables to a medium bowl. Cover with foil or a plate.
  • Turn the heat up to medium-high and add the remaining 1 tablespoon olive oil to the pan. Depending on the size of your skillet, you may need to cook the chicken in two batches. Cook the chicken pieces for about 6-9 minutes, flipping halfway through. Remove the chicken to the bowl with the vegetables and cover.
  • Prepare the pasta according to the package directions. When it's finished, drain it but do not rinse. Return to the pot.
  • Meanwhile, in a medium skillet over medium heat, heat the olive oil.
  • Add the minced garlic and cook until soft – about 1-2 minutes.
  • Stir in the flour and cook, stirring constantly, for 1 minute.
  • Whisk in the milk, Cajun seasoning, lemon pepper, salt and pepper and cook, whisking constantly, until the sauce has thickened slightly – about 3 minutes.
  • Add the cream cheese, Pecorino Romano and whisk until completely melted.
  • Add the sauce to the prepared pasta and mix until combined. Stir in the vegetables and chicken. Sprinkle with additional cheese and parsley, if desired.
  • Serve immediately and refrigerate any leftovers for up to 4 days.