Cajun Chicken Broccoli

I have been a runner for years.  Throughout those years I have convinced Mike to do many races with me, including a few half marathons and our greatest accomplishment together – a full marathon in Nashville, Tn, last spring.  During our training plans we usually try to do our long runs on Saturday mornings so over the years having a big pasta dinner on Friday nights has become something we often look forward to and do out of habit.

A big pasta dinner can be packed with an enormous amount of calories and , of course, carbohydrates. When we’re not putting in large amounts of miles the next morning, it’s not always the best habit to fall into.  This last week we were craving a pasta dinner like we used to have but since we’d only be running 7 miles the next morning, compared to the 15 1/2 we would have been doing last year at this time, we didn’t want all the unwanted calories that would come along with it.  Mike had a great idea of substituting broccoli for the pasta.  Let me tell you, this may be my new favorite thing…what a treat!  I didn’t even miss the pasta!

I took an old favorite of ours – Cajun Seafood Pasta, substituted broccoli for the pasta and made a few other minor changes.


While the sauce is by no means low-calorie, I figured it was a fair trade-off since we were eating greens for our “pasta”.  This dish was absolutely delicious and may be one of my new favorite dishes.  I will warn you, this sauce is “Cajun-style” so it’s not for the weak of tongue.

Here is what you’ll need on your grocery list:

**This recipe makes enough to serve 4 people**

2 cups Heavy Whipping Cream

1 tbsp Basil, chopped

1 cup Parsley, chopped

2 tsp Salt

3 tsp Black Pepper

1 1/2 tsp Red Pepper Flakes

1 cup Green Onion, chopped

12-16 oz Chicken Breast, cooked and diced (I actually just bought the prepackaged Tyson’s diced chicken.  This made it very easy and quick!  I just poured in the chicken when it was time.)

1/2 cup Shredded Swiss Cheese

1/2 cup Grated Parmesan Cheese

1 cup Grape Tomatoes, sliced

12 cups Broccoli

Pour cream into a large skillet.  Cook over medium-high heat, stirring constantly, until it barely starts to boil.


Reduce heat to low and add herbs, salt, pepper, and onion.  Simmer 7-8 minutes or until sauce starts to thicken.


While sauce is simmering, begin preparing broccoli.  I used frozen broccoli but you can use fresh broccoli as well. Add to a saucepan with a small amount of water.  Bring water to a boil, then reduce to medium heat and cover until broccoli is tender.


Add cooked chicken to sauce and cook on low for another 5-7 minutes.


Stir in cheeses until well blended and then add tomatoes and cook for another 1-2 minutes.


Dish broccoli evenly onto 4 serving plates and top each serving with sauce.


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This is a great dish that you can enjoy without feeling too guilty.  I loved the way the creamy sauce complimented the broccoli.  I was full, satisfied, and happy after this meal!

3 responses to “Cajun Chicken Broccoli

  1. Wow–great idea to sub in the broccoli and it looks delicious. I am so in awe of runners—never have been able to psych myself into being a runner but I do love to walk! 🙂

  2. Pingback: Alfredo Steak Cauliflower | Debbie's Midwestern Kitchen·

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