Here is a recipe for creamy chicken cajun pasta…for those that like a little spice in life 😉 I got this from eatingwell.com. This one takes a little bit longer to prepare (about 30-45 minutes), so it’s a perfect weekend recipe that you can have as leftovers for lunch during the week! Let me know if you like it.



  • 8 ounces whole-wheat fusilli or rotini
  • 1 tablespoon canola oil
  • 2 slices bacon, chopped
  • 1 large sweet onion, halved and thinly sliced
  • 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
  • 1 medium green bell pepper, sliced
  • 3 cloves garlic, minced
  • 4 teaspoons Cajun seasoning
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon all-purpose flour
  • 1 28-ounce can crushed tomatoes
  • 1/3 cup reduced-fat sour cream
  • 1/2 cup sliced scallions for garnish


  1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
  2. Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
  3. Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
  4. Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.


  • Tip: We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce with salt to taste.


Per serving: 329 calories; 8 g fat ( 2 g sat , 3 g mono ); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

Nutrition Bonus: Vitamin C (53% daily value), Vitamin A (23% dv), Iron (21% dv), Magnesium & Potassium (20% dv).

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4 Responses to Yum!

  1. Udo says:

    Dang it, now I’m hungry.
    However, it sounds like a real good chicken recipe and I definitely will try it unless you make it befoe me and mail some to me. 🙂
    Have a good day and keep up the great website.

    • Dawn Whiting says:

      Thanks so much for the comment Udo! Sorry to make you hungry 🙂 I will absolutely mail you some…you don’t mind a little mold, right? I think it will add some nice flavor…

  2. Dad says:

    hey, we’ve been looking for some differant chick recipes. looks like it might be good. wonder if it would be good with turkey tenderloin. might change to red peppers as i don’t like green. mom

    • Dawn Whiting says:

      Turkey tenderloin is a good idea-I never thought of that! I much prefer red peppers to green, and I always feel like in spicier foods especially, they taste better. Thanks for the comment! 🙂

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