Description
Healthy Cajun Chicken Pasta
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients
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8 oz whole wheat or low-carb penne (or pasta of choice)
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1 lb chicken tenderloins, cut into strips
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1 tbsp olive oil
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1 tbsp Cajun seasoning (or homemade blend: 1 tsp paprika, ½ tsp garlic powder, ½ tsp onion powder, ½ tsp dried oregano, ¼ tsp cayenne, ¼ tsp black pepper)
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1 red bell pepper & 1 green bell pepper, sliced
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1 small red onion, thinly sliced
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¾ cup low-sodium chicken broth
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½ cup plain Greek yogurt, room temperature
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¼ cup grated Parmesan cheese
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Salt and pepper, to taste
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Optional: 1 cup baby spinach, ½ cup roasted corn, chili flakes
Instructions
1. Cook Pasta
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Bring a large pot of salted water to a boil.
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Cook penne until al dente.
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Reserve ½ cup pasta water, then drain and set aside.
2. Cook Chicken
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Pat chicken strips dry and toss with Cajun seasoning.
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Heat olive oil in a large skillet over medium-high heat.
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Cook chicken 3–4 minutes per side until golden and cooked through.
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Remove from skillet and set aside.
3. Sauté Vegetables
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In the same skillet, add onions and bell peppers.
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Sauté 5–6 minutes until softened but still slightly crisp.
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If using spinach or corn, stir in and cook for another minute.
4. Make Sauce
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Reduce heat to low.
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Pour in chicken broth, then whisk in Greek yogurt and Parmesan until smooth.
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If sauce is too thick, add reserved pasta water gradually.
5. Combine & Finish
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Return chicken to the skillet.
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Add pasta and toss gently to coat evenly.
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Taste and adjust seasoning with salt, pepper, or extra Cajun spice.
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Optional: garnish with parsley, basil, or extra Parmesan.
Notes
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Shrimp Version: Swap chicken for 1 lb large shrimp, cook 1–2 minutes per side.
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Vegetarian: Replace chicken with roasted chickpeas.
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Creamier Sauce: Use ½ cup light cream cheese instead of Greek yogurt.
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Low-Carb/Keto: Serve over zucchini noodles or cauliflower rice.
Nutrition
- Calories: 420 cal Per Serving
- Fat: 16g
- Carbohydrates: 30g
- Protein: 36g