Recipe: Cajun Chicken Pasta

Finally getting around to posting the recipe I promised you last week in the weekly meal plan.  My apologies for the delay- some unforeseen things came up over the weekend, but I'll be getting back to my regular bloggings now, thanks for your patience!

Cajun Chicken Pasta
1 lb. rotelle pasta
1 lb. chicken breast cut into strips
salt and pepper
olive oil pan spray
1 can corn
1 red pepper, diced into small pieces
2 tbsp butter
2 tbsp flour
2.5 cups  1% milk
1/2 cup Italian cheese blend (shredded)
1-3 tbsp Cajun or Creole seasoning (I used Creole seasoning from Fresh and Easy)

What to do:
1. Prepare rotelle as directed on package.

2. Heat a non-stick skillet over medium high heat and spray with olive oil spray.  When hot, toss in chicken and season with salt and pepper to taste.  Cook until outside begins to brown.  Turn heat down to medium and add red pepper to skillet with chicken.  Stir and cook 3-4 minutes.  Add corn to skillet and sprinkle lightly with Cajun/Creole seasoning.
3. Melt butter over medium heat in a large saucepan.  Sprinkle in flour and stir constantly for 1 minute.  Add the milk in one slow steady stream (can use half n half if you prefer, I was keeping my version as healthy as I could) stirring constantly until well mixed.  Allow to cook until thickened stirring frequently (5-7  minutes).  Add Cajun/Creole seasoning a little at a time until the spice is where you like it.  Depending on the seasoning brand, you may need to add a little salt as well.

4. Remove sauce from heat, stir in cheese until melted.  Combine rotelle and chicken/pepper/corn mixture in sauce.  Serve hot.  Enjoy!


  1. YUM!! Planning on whipping up some of this this weekend!! Thanks!

  2. Mmmm looks good! I'll have to try this one. The hubby's favorite dish from Chili's is Cajun Chicken I can make it at home too!

  3. Thank you so much! This is now added into my family's recipe rotation! I made the mistake of not being patient with the sauce, though.

    I thought it wouldn't thicken up enough, so I added some cornstarch. Ended up a tad...pasty. The crunch of the corn and bell pepper totally made the dish. And it had just enough kick that my 20-month-old didn't hurl it on the floor.

    Thanks, again!

  4. For this recipe, unless you are doing Weight Watchers, I'd recommend using 2% milk/whole milk or a mix of half n half and milk to get a thicker/creamier sauce. If you go with the 1%, the sauce will thicken some as it cools a little. Hope that helps! :-)

  5. I made this tonight and it is delicious! Used 2% milk and didn't have Italian blend cheese so I used a little Asiago mixed with some parmesan I had left over. My sauce broke, I'm not sure why, but the end result was it's yummy. Wish I had nutritional info, since we are on weight watchers.


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