Tag Archives: low calorie Cajun

Cajun Chicken Pasta

23 Jul

I have to say, I have had this recipe in my “to make” list for a LONG time… like, a few years. For some reason, I never made it. I guess I was skeptical of the idea of making alfredo sauce for some reason. Tonight, I’m SO glad I made this. It’s a delicious alternative to one of the most prohibitive pasta dishes. I hope you enjoy as much as I did 🙂


-1 lb chicken breast (I used tenders this time)
– Cajun Seasoning (I used Old Bay)
– 1 box (8 oz) whole wheat fetuccini or linguini
– steamed broccoli (I made 1/2 a bag from the produce section)
– Sautéed peppers, onion (I made red, and yellow peppers, and purple onion)

Sauce Ingredients:

– 6 wedges laughing cow cheese- original swiss, lite
– 1 cup 1% milk
– 2 tbsp. unsalted butter

– 2 tablespoons parmesan cheese
– 1 tsp garlic
– 1/2 tsp salt


1. Season chicken with the desired amount of blackening seasoning (I was generous, I like spicy)

2. Preheat grill or oven for chicken

3. Sautee veggies on stovetop.

4. Start a pan of boiling water for pasta.

5. Mix all ingredients for sauce together in a small sauce pan, and heat on low, stirring often. Cook sauce until all ingredients are blended, melted, and somewhat thickened. About 20 min.

6. In the meantime, when water begins to boil, break noodles in half, and cook until done to your preference.

7. While noodles, veggies, and sauce continue to cook, grill or broil the chicken until done.

8. Steam Broccoli toward end of cooking process.

9. When everything is done, pour drained noodles into large pan or bowl, and pour sauce over noodles. Add Peppers and onions here if you like. Stir all these items together.

10. Portion out into 4 equal portions, and top with sliced chicken. Add broccoli on top, or as a side.

4 Servings= 575 Calories per serving


Red Beans and Rice- Crockpot

22 Jun

Red Beans- 2 cans
-1 can kidney beans
-1/2 package turkey smoked sausage, sliced
-1 onion, diced
-1 can of diced tomatoes
-5 bay leaves
-salt, pepper,
-1 tsp cayenne pepper
2 tbsp. minced garlic

3 cups cooked white rice (I like to use jasmine rice)

1. Add all ingredients except rice to crockpot, and cook on low 8 hours.
2. If beans are not “thick” remove from crockpot and cook in a pan on medium-high on the stove (no lid) until they thicken.
3. Cook rice separately, according to directions on package.
4. Serve Beans over rice.

4 Servings= 488 Calories

*** By 1/2 package of turkey sausage I mean this: They come in either 1 long, u shaped link, or 2 separate straighter links…. use 1 straight link, or cut the U shaped link in half.