Description
Lighter Creamy Cajun Chicken Pasta is a flavorful and healthier version of a classic creamy pasta dish, featuring Cajun-seasoned chicken, vibrant vegetables, and a creamy sauce made with low-fat cream cheese.
Ingredients
8 ounces of whole wheat pasta
2 tablespoons olive oil
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
1 tablespoon Cajun seasoning
1 red bell pepper, sliced
1 green bell pepper, sliced
1 medium onion, diced
2 cloves garlic, minced
1 cup low-sodium chicken broth
1 cup low-fat cream cheese
1 cup baby spinach
Salt and pepper to taste
Fresh parsley, chopped for garnish
Instructions
- Cook pasta: Bring a large pot of salted water to a boil. Cook the whole wheat pasta until al dente, then drain and set aside.
- Sauté chicken: Heat olive oil in a large skillet over medium heat. Add chicken pieces and sprinkle with Cajun seasoning. Cook for 5-7 minutes until browned and fully cooked. Remove the chicken and set it aside.
- Cook vegetables: In the same skillet, sauté the sliced bell peppers, diced onion, and minced garlic for 3-4 minutes until tender and fragrant.
- Create the sauce: Add chicken broth to the skillet and bring to a simmer. Reduce heat, then add low-fat cream cheese. Stir until the cream cheese is fully melted and incorporated into a creamy sauce.
- Combine: Return the cooked chicken to the skillet. Stir in cooked pasta and spinach, mixing until well combined and the spinach is wilted.
- Season and serve: Taste and adjust the seasoning with salt and pepper. Garnish with fresh parsley before serving.
Notes
For a spicier kick, add extra Cajun seasoning or red pepper flakes.
Try adding zucchini, mushrooms, or tomatoes for more veggies.
For a dairy-free version, substitute the cream cheese with coconut cream or a dairy-free cream cheese alternative.
Chicken thighs can be used instead of chicken breasts for extra flavor and juiciness.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 5g
- Sodium: 650mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 40g
- Cholesterol: 70mg
