Creamy Cajun Chicken Pasta Lite (Printable)

Lighter take on classic Cajun pasta featuring juicy chicken strips, al dente penne, and spicy creamy sauce.

# What You'll Need:

→ Pasta

01 - 10 oz whole wheat penne

→ Chicken

02 - 2 large boneless, skinless chicken breasts (about 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

# Step-by-step Directions:

01 - Cook the 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.
07 - Season to taste. Garnish with chopped parsley before serving.

# Expert Advice:

01 -
  • You get all that spicy, creamy satisfaction without the post-dinner food coma
  • The whole wheat penne adds real substance and keeps you satisfied for hours
  • Everything cooks in one pan, so cleanup is almost nonexistent
02 -
  • The pasta water is your secret weapon for adjusting sauce consistency without adding more fat or calories
  • Reduced-fat cream cheese can break if heated too aggressively, so keep the temperature at medium once you add it
  • Letting the chicken rest on the plate while you cook the vegetables keeps it from getting tough
03 -
  • Pat the chicken strips dry before seasoning them, otherwise the spices will slide right off instead of forming a nice crust
  • Room temperature cream cheese incorporates much more smoothly into the sauce than cold from the fridge
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