Creamy Cajun Chicken Pasta Lite (Printer View)

Lighter take on classic Cajun pasta. Tender chicken, al dente penne, and creamy spiced sauce in just 40 minutes.

# Components:

→ Pasta

01 - 10 oz whole wheat penne

→ Chicken

02 - 2 large boneless, skinless chicken breasts (14 oz), sliced into strips
03 - 1 tablespoon olive oil
04 - 1 teaspoon Cajun seasoning
05 - 1/2 teaspoon smoked paprika
06 - 1/2 teaspoon garlic powder
07 - 1/2 teaspoon salt
08 - 1/4 teaspoon black pepper

→ Vegetables

09 - 1 red bell pepper, thinly sliced
10 - 1 yellow bell pepper, thinly sliced
11 - 1 small red onion, thinly sliced
12 - 2 cloves garlic, minced

→ Sauce

13 - 2/3 cup reduced-fat cream cheese
14 - 1/2 cup low-fat milk
15 - 1/4 cup grated Parmesan cheese
16 - Zest and juice of 1/2 lemon
17 - 1 tablespoon fresh parsley, chopped

# Method:

01 - Cook penne according to package instructions until al dente. Drain and set aside, reserving 1/4 cup pasta water.
02 - In a medium bowl, toss chicken strips with Cajun seasoning, paprika, garlic powder, salt, and black pepper.
03 - Heat olive oil in a large skillet over medium-high heat. Add chicken and sauté for 4-5 minutes until golden and cooked through. Remove chicken and set aside.
04 - In the same skillet, add bell peppers and red onion. Sauté for 4-5 minutes until softened. Add minced garlic and cook for 1 minute more.
05 - Lower heat to medium. Return chicken to the skillet. Add cream cheese and milk, stirring until smooth and creamy. If sauce is too thick, add reserved pasta water as needed.
06 - Stir in Parmesan cheese, lemon zest, and juice. Add cooked penne and toss to combine. Season to taste.
07 - Garnish with chopped parsley and serve immediately.

# Expert Advice:

01 -
  • It tastes indulgent but won't leave you sluggish an hour later.
  • The whole wheat penne soaks up that spicy cream sauce like it was meant for it.
  • You get restaurant flavor without the guilt or the bill.
  • It comes together in under an hour, even on a weeknight.
02 -
  • Don't skip reserving the pasta water, it's the easiest way to loosen a sauce that's gone too thick.
  • Let the chicken sit undisturbed for the first minute in the pan or it won't get that caramelized crust.
  • Add the garlic after the peppers, not before, or it will burn and turn bitter.
03 -
  • Use a skillet that's big enough to toss the pasta in, or you'll end up with sauce all over the stove.
  • Grate your own Parmesan instead of using pre-grated, it melts smoother and tastes sharper.
  • If you like it extra creamy, stir in an extra tablespoon of cream cheese at the end.
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