Creamy Cajun Chicken Pasta Lite

Experience the vibrant and spicy flavors of the Bayou with this Creamy Cajun Chicken Pasta Lite. This dish offers a lighter perspective on a restaurant classic, ensuring you can enjoy every bite of the zesty sauce and tender chicken without the usual heavy calories. It is a fantastic option for a quick weeknight dinner that feels like a special treat.

Merken

The combination of whole wheat penne and a protein-packed sauce makes this meal both satisfying and nourishing. By using reduced-fat dairy and a variety of fresh vegetables, you create a colorful plate that is as pleasing to the eye as it is to the palate.

Ingredients

• Pasta: 300 g (10 oz) whole wheat penne
• Chicken: 2 large boneless, skinless chicken breasts (about 400 g / 14 oz), sliced into strips; 1 tablespoon olive oil; 1 teaspoon Cajun seasoning; 1/2 teaspoon smoked paprika; 1/2 teaspoon garlic powder; 1/2 teaspoon salt; 1/4 teaspoon black pepper
• Vegetables: 1 red bell pepper, thinly sliced; 1 yellow bell pepper, thinly sliced; 1 small red onion, thinly sliced; 2 cloves garlic, minced
• Sauce: 150 ml (2/3 cup) reduced-fat cream cheese; 120 ml (1/2 cup) low-fat milk; 30 g (1/4 cup) grated Parmesan cheese; Zest and juice of 1/2 lemon; 1 tablespoon fresh parsley, chopped

Instructions

Step 1

Cook the penne according to package instructions until al dente. Drain and set aside, reserving 1/4 cup pasta water.

Step 2

In a medium bowl, toss chicken strips with Cajun seasoning, paprika, garlic powder, salt, and black pepper.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Stir in Parmesan cheese, lemon zest, and juice. Add cooked penne and toss to combine.

Step 7

Season to taste. Garnish with chopped parsley before serving.

Zusatztipps für die Zubereitung

To keep the sauce smooth, ensure the heat is not too high when adding the cream cheese and milk. If the sauce begins to separate, whisk it gently and add a tablespoon of the reserved pasta water to emulsify the ingredients. Slicing the vegetables into even strips ensures they cook at the same rate as the chicken.

Varianten und Anpassungen

For extra heat, add a pinch of cayenne pepper to the spice mix. You can also swap the chicken for shrimp or tofu for a delicious variation. If you prefer a different pasta shape, fusilli or rigatoni are excellent alternatives that hold onto the creamy sauce well.

Serviervorschläge

Serve this dish immediately in warmed bowls to maintain the creamy consistency. A final garnish of fresh parsley and perhaps some extra lemon zest provides a bright, aromatic finish that complements the spicy Cajun notes perfectly.

Merken

With its bold flavors and wholesome ingredients, this Creamy Cajun Chicken Pasta Lite is sure to become a regular in your recipe rotation. It’s the perfect proof that eating lighter can still be incredibly delicious.