Description
Indulge in a lighter, yet still creamy and flavorful, Cajun chicken pasta dish that is easy to make and perfect for a satisfying meal any day of the week.
Ingredients
Scale
For the Chicken:
- 2 boneless skinless chicken breasts, sliced into strips
- 2 teaspoons Cajun seasoning
- 1 tablespoon olive oil
For the Pasta:
- 8 ounces whole wheat penne pasta
- 1 tablespoon butter
- 3 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1 cup low-fat milk
- ½ cup plain Greek yogurt
- ½ cup grated Parmesan cheese
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Fresh parsley for garnish
Instructions
- Cook the Pasta: Cook the pasta according to package directions until al dente. Drain and set aside.
- Sear the Chicken: Season chicken strips with Cajun seasoning. Heat olive oil in a large skillet over medium-high heat and cook chicken for 5–6 minutes until browned and cooked through. Remove and set aside.
- Prepare the Sauce: In the same skillet, melt butter and sauté garlic for 1 minute. Add chicken broth to deglaze the pan, then stir in low-fat milk and bring to a simmer. Whisk in Greek yogurt and Parmesan cheese until smooth and creamy. Stir in smoked paprika, salt, and black pepper.
- Combine Ingredients: Add cherry tomatoes and spinach, cooking until spinach wilts. Return chicken to the skillet and toss with the sauce. Add cooked pasta and mix until coated.
- Finish and Serve: Garnish with fresh parsley and serve.
Notes
- For a spicier dish, add extra Cajun seasoning or a pinch of red pepper flakes.
- Substitute zucchini noodles for a lower-carb option.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course, Pasta
- Method: Stovetop
- Cuisine: American, Cajun-Inspired
Nutrition
- Serving Size: 1 ½ cups
- Calories: 420
- Sugar: 6 g
- Sodium: 590 mg
- Fat: 14 g
- Saturated Fat: 5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 44 g
- Fiber: 6 g
- Protein: 32 g
- Cholesterol: 85 mg
