Creamy Cajun Chicken Pasta Lite

Enjoy a guilt-free indulgence with this Creamy Cajun Chicken Pasta Lite, a lighter take on the classic spicy dish. Featuring juicy chicken strips and al dente whole wheat penne, this meal is tossed in a velvety, Cajun-inspired sauce that reduces fat and calories without compromising on flavor. It is the perfect balance of heat and creaminess for a satisfying main dish.

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This recipe is designed for those who crave comfort food but want to maintain a lower-calorie diet. By combining vibrant red and yellow bell peppers with aromatic garlic and lemon zest, every bite is packed with texture and brightness. Whether you are cooking for a weeknight family dinner or meal-prepping for the days ahead, this dish is sure to become a staple.

Ingredients

• Pasta: 300 g (10 oz) whole wheat penne
• Chicken: 2 large boneless, skinless chicken breasts (about 400 g / 14 oz), sliced into strips, 1 tablespoon olive oil, 1 teaspoon Cajun seasoning, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, 1/4 teaspoon black pepper
• Vegetables: 1 red bell pepper, thinly sliced, 1 yellow bell pepper, thinly sliced, 1 small red onion, thinly sliced, 2 cloves garlic, minced
• Sauce: 150 ml (2/3 cup) reduced-fat cream cheese, 120 ml (1/2 cup) low-fat milk, 30 g (1/4 cup) grated Parmesan cheese, zest and juice of 1/2 lemon, 1 tablespoon fresh parsley, chopped

Instructions

Step 1

Cook the penne according to package instructions until al dente. Drain and set aside, reserving 1/4 cup pasta water.

Step 2

In a medium bowl, toss chicken strips with Cajun seasoning, paprika, garlic powder, salt, and black pepper.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Stir in Parmesan cheese, lemon zest, and juice. Add cooked penne and toss to combine.

Step 7

Season to taste. Garnish with chopped parsley before serving.

Zusatztipps für die Zubereitung

For the best results, ensure the skillet remains at medium heat when adding the cream cheese and milk to prevent the sauce from breaking. Don't forget to reserve some pasta water; its starchiness helps the light sauce adhere perfectly to the whole wheat penne.

Varianten und Anpassungen

You can easily swap the chicken for shrimp or tofu to change the protein profile. If you enjoy a more intense heat, incorporate a pinch of cayenne pepper into the spice mix. For those sensitive to gluten, use a gluten-free penne alternative.

Serviervorschläge

Serve this pasta immediately while the sauce is at its creamiest. Garnish generously with fresh parsley and provide extra lemon wedges on the side. While best enjoyed fresh, leftovers can be stored in the refrigerator for up to 2 days.

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At 420 calories per serving, this Creamy Cajun Chicken Pasta Lite is a nutritious and satisfying way to enjoy bold flavors. With its easy preparation and high protein content, it is a versatile dish that fits perfectly into a balanced lifestyle.

Recipe Q&A

→ Can I use regular pasta instead of whole wheat?

Yes, you can substitute regular penne for whole wheat. Keep in mind that regular pasta has slightly different nutritional values. Both cook similarly—just follow package directions for al dente texture.

→ How do I prevent the sauce from becoming too thick?

Reserve pasta water while draining, then add it gradually to reach your desired consistency. Start with a few tablespoons and whisk into the cream cheese mixture over medium heat until silky and pourable.

→ What proteins work as substitutes for chicken?

Shrimp and tofu both work wonderfully. Use similar portions, season identically, and cook shrimp until pink (2–3 minutes per side) or pan-fry tofu cubes until golden before adding to the sauce.

→ How spicy is this dish naturally?

The Cajun seasoning provides moderate heat. For milder flavor, reduce seasoning amounts. For extra spice, add cayenne pepper, red pepper flakes, or hot sauce to taste before serving.

→ How should I store and reheat leftovers?

Store in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over medium-low heat, adding a splash of milk to restore creaminess. You can also microwave individual portions with a damp paper towel on top.