Come and get it!

Subscribe to get your fill of First and Full!

First and Full

Full of Food, Family, and Football

Lighter, One Pot Cajun Pasta with Sausage

by

This lighted up one pot cajun pasta is packed with flavor and veggies. It’s tossed in a light sauce that cuts most of the calories found in the traditional cream- based version.

Have you ever been to Friday’s? They had one on campus at our university and it was considered our “nice” date night spot. We were college students on a budget but if we got the chance to eat out, Friday’s was one of our only choices. I used to ALWAYS order the creamy cajun pasta. Calories were a non-issue as we were both collegiate athletes and I would easily put away a plate of pasta and still be in the mood for a brownie sundae.

Well, things have changed. Jeff eats much healthier to perform at the highest level and I just don’t burn calories like I did on a fitness-based practice day. I have to be much more cognizant of the meals we eat and I was eager to create a lighter version of this meal ASAP.

Now if you want the creamy, cheesy, cajun chicken pasta, I have a recipe for that too… 

One Pot Cajun Pasta

We still love that version we just save it for special occasions. This lighter version is guilt-free and can be enjoyed anytime. Smoked sausage, roasted garlic, and a chicken broth based sauce are what make this recipe shine!

Print

Lighter, One Pot Cajun Pasta with Sausage

Prep

Cook

Total

Yield 5 serving

A lighter, one pot cajun pasta with smoked sausage, tons of vegetables, a little parmaesan and a smooth sauce. 

Ingredients

  • 1 lb of sausage, sliced (I used kielbasa)
  • 3 cups of penne or bowtie pasta 
  • 2 tsp cajun seasoning
  • 2 tbsp butter
  • 3 cloves of roasted garlic
  • 1/2 red onion sliced
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1/2 C mushrooms, sliced
  • 2 -3 C spinach
  • 1/2 C broccoli, steamed*
  • 1/2 C chicken broth
  • 1/2 C milk
  • 2 tbsp flour
  • 2 tbsp +2 tbsp (for garnish) parmesan cheese
  • fresh parsley, chopped

Instructions

  1. Prepare the 3 cups of pasta according to package.
  2. Brown sausage in pan. Remove to paper towel lined plate.
  3. Turn heat down to medium, and add butter, onions, peppers, mushrooms, and roasted garlic. Stir till onions and peppers begin to soften. About 4- 5 minutes.
  4. Season with the cajun seasoning and stir till coated.
  5. Add 2 tbsp of flour.
  6. Stir in the chicken broth. Mixture will begin to bubble.
  7. add the spinach and cover the pan till it begins to wilt down; approx. 3 - 4 mins.
  8. Stir in the milk and parmesan cheese. 
  9. Now, add the steamed broccoli, sausage, and cooked pasta. Stir till everything is well combined and coated with the sauce.
  10. If necessary, add salt and pepper. Serve with fresh parsley and additional parmesan cheese.

Notes

To quickly steam broccoli, add to a microwave safe dish and cover with plastic wrap. Microwave for 2-3 minutes.

A lighter, one pot cajun pasta with tons of vegetables, smoked sausages, and a light sauce. Similar to the cajun chicken pasta at Friday's.

YouTube Video

There is also a quick 3 minute cooking video detailing just how EASY this dish is!

Make sure you click over and subscribe to my channel so you don’t miss anything!