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Is cajun chicken pasta healthy?

Cajun chicken pasta costs about $3.20 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for more protein. For lower LDL cholesterol, steadier blood sugar and weight loss, go easy on cream, pecorino and pasta.
We've cooked it 2 times in our own kitchen this year.

By health goal

Lower LDL cholesterol
With a swap
Go easy on cream and pecorino. Swapping cream for greek yogurt keeps the dish and makes it better for lower LDL cholesterol.
Steadier blood sugar
With a swap
Go easy on pasta. Swapping pasta for whole wheat pasta keeps the dish and makes it better for steadier blood sugar.
Lower blood pressure
Watch the salt
Go easy on pecorino: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
With a swap
Go easy on pasta, cream and pecorino. Chicken breast and red pepper help. Swapping pasta for whole wheat pasta keeps the dish and makes it better for weight loss.
More protein
Good fit
For more protein, chicken breast in cajun chicken pasta helps, and nothing in it works against that goal.

For LDL cholesterol, with sources

0 of 5
LDL habits in this dish
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
Soy or beans in place of some meat
Nuts, seeds, olive oil or avocado
Little fatty meat, cream, butter or cheese
Go easy
cream
Cream, butter and cheese: saturated fat raises LDL.
American Heart Association
pecorino
Cream, butter and cheese: saturated fat raises LDL.
American Heart Association
One swap each, same dish
cream to Greek yogurt stirred in off the heat, or blended silken tofu
Creamy texture with far less saturated fat
pecorino to half the cheese, plus toasted pine nuts
Keeps the savory finish, adds healthy fats

What goes in (per portion)

chicken breast
¼ lb
pasta
¼ lb
cream
¼ cup
pecorino
¼ cup
shallots
½
red pepper
¼
We usually serve it with spinach.

Questions

Is cajun chicken pasta healthy?

Cajun chicken pasta costs about $3.20 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for more protein. For lower LDL cholesterol, steadier blood sugar and weight loss, go easy on cream, pecorino and pasta.

Is cajun chicken pasta good for high cholesterol?

With a swap. Go easy on cream and pecorino. Swapping cream for greek yogurt keeps the dish and makes it better for lower LDL cholesterol.

Is cajun chicken pasta OK for blood sugar or diabetes?

With a swap. Go easy on pasta. Swapping pasta for whole wheat pasta keeps the dish and makes it better for steadier blood sugar.

Is cajun chicken pasta OK for high blood pressure?

Go easy on pecorino: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is cajun chicken pasta good for weight loss?

With a swap. Go easy on pasta, cream and pecorino. Chicken breast and red pepper help. Swapping pasta for whole wheat pasta keeps the dish and makes it better for weight loss.

Is cajun chicken pasta high in protein?

Yes, going by its main ingredients. For more protein, chicken breast in cajun chicken pasta helps, and nothing in it works against that goal.

How much does cajun chicken pasta cost to make at home?

About $3.20 a serving, or $12.82 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make cajun chicken pasta healthier?

Swap cream for greek yogurt and pasta for whole wheat pasta. Each swap keeps the dish recognizable.

Plan a week of dishes like this

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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