Creamy Cajun Chicken Pasta Lite (Printable version)

Juicy chicken strips and al dente penne tossed in a spicy, creamy Cajun sauce. A lighter take on a classic favorite.

# What You Need:

→ Pasta

01 - 10 oz whole wheat penne

→ Chicken

02 - 2 large boneless, skinless chicken breasts, 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

# How to Make It:

01 - Cook penne according to package directions until al dente. Drain and reserve 1/4 cup pasta water for later use.
02 - In a medium bowl, combine chicken strips with Cajun seasoning, smoked paprika, garlic powder, salt, and black pepper. Toss until evenly coated.
03 - Heat olive oil in a large skillet over medium-high heat. Add seasoned chicken and sauté for 4 to 5 minutes until golden and cooked through. Transfer to a plate and set aside.
04 - In the same skillet, add sliced bell peppers and red onion. Sauté for 4 to 5 minutes until softened. Add minced garlic and cook for 1 minute longer.
05 - Reduce heat to medium. Return chicken to the skillet. Add cream cheese and milk, stirring continuously until smooth and creamy. Add reserved pasta water if sauce becomes too thick.
06 - Stir in Parmesan cheese, lemon zest, and lemon juice. Add cooked penne and toss thoroughly to coat. Season to taste and garnish with fresh parsley.

# Expert Advice:

01 -
  • The spicy Cajun kick transforms ordinary chicken into something special without much effort
  • You get all the creamy comfort of the classic version but with nearly half the calories and fat
  • Everything cooks in one skillet (minus the pasta), meaning less cleanup and more relaxing
02 -
  • Whole wheat pasta absorbs sauce faster than white pasta, so don't be afraid to add extra pasta water if it looks dry
  • The sauce thickens quickly as it cools, so it should look slightly looser in the pan than you want it on the plate
  • Cajun seasoning brands vary wildly in saltiness, always taste before adding more salt to the dish
03 -
  • Let the cream cheese soften to room temperature before adding it to the pan for the smoothest sauce
  • Use a microplane for the lemon zest—you want just the bright yellow part, none of the bitter white pith
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