Description
This Macro Friendly Cajun Chicken Pasta is a flavorful, protein-packed dish perfect for those looking for a balanced meal without sacrificing taste. Featuring tender cajun-seasoned chicken, sautéed bell peppers and onions, and a creamy low-fat sauce made with cream cheese and parmesan, this pasta provides a satisfying and nutritious dinner option ready in under 40 minutes.
Ingredients
Scale
Protein
- 1 pound (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 2 tablespoons cajun seasoning
- 1 tablespoon olive oil
Pasta & Vegetables
- 8 ounces (225g) whole wheat or gluten-free pasta
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 small onion, sliced
- 3 cloves garlic, minced
Liquids & Dairy
- 1 cup (240ml) low-sodium chicken broth
- 1/2 cup (120ml) unsweetened almond milk or any milk of choice
- 1/4 cup (60g) low-fat cream cheese
- 1/4 cup (30g) grated parmesan cheese
Seasonings & Garnish
- Salt and black pepper to taste
- Fresh parsley, chopped, for garnish
- Lemon wedges, for serving
Instructions
- Cook the Pasta: Prepare the pasta according to package instructions until al dente. Drain well and set aside for later use.
- Season the Chicken: In a medium bowl, toss the bite-sized chicken pieces evenly with the cajun seasoning, ensuring every piece is well coated for maximum flavor.
- Cook the Chicken: Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken pieces and cook for 5-7 minutes until fully cooked through and no longer pink in the center. Remove from skillet and set aside.
- Sauté Vegetables: Using the same skillet, add the sliced red and green bell peppers along with the sliced onion. Sauté for about 5 minutes, stirring occasionally until the vegetables start to soften.
- Add Garlic: Incorporate the minced garlic into the skillet and sauté for an additional minute until fragrant, being careful not to burn the garlic.
- Simmer Liquids: Pour in the low-sodium chicken broth and almond milk, stirring to combine all ingredients. Allow the mixture to come to a gentle simmer.
- Create Creamy Sauce: Stir in the low-fat cream cheese until it fully melts into the liquids, creating a smooth, creamy sauce that coats the vegetables well.
- Combine Chicken and Pasta: Return the cooked chicken to the skillet and add the drained pasta. Toss everything thoroughly so the sauce coats the chicken, vegetables, and pasta evenly.
- Add Parmesan Cheese: Remove the skillet from heat and stir in the grated parmesan cheese until it is well incorporated and adds a rich flavor to the dish.
- Season to Taste: Adjust with salt and black pepper according to your preference to enhance the overall flavors.
- Serve Garnished: Serve the pasta hot, topped with freshly chopped parsley and lemon wedges on the side for a bright, fresh burst of flavor.
Notes
- You can substitute almond milk with any milk of your choice, such as skim milk or oat milk, depending on your dietary preference.
- For a spicier kick, add extra cajun seasoning or a pinch of cayenne pepper.
- Use gluten-free pasta to keep this recipe gluten free.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- This dish can be easily doubled to serve more people.
