Creamy Cajun Chicken Pasta Lite (Printable Version)

Juicy chicken and penne in spicy creamy sauce with reduced fat and calories.

# What You Need:

→ Pasta

01 - 10 oz whole wheat penne

→ Chicken

02 - 2 large boneless skinless chicken breasts (about 14 oz), 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 Steps:

01 - Cook the penne according to package directions until al dente. Drain and set aside, reserving 1/4 cup pasta water for the sauce.
02 - In a medium bowl, toss chicken strips with Cajun seasoning, smoked paprika, garlic powder, salt, and black pepper 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 brown and cooked through. Remove chicken from skillet and set aside.
04 - In the same skillet, add bell peppers and red onion. Sauté for 4 to 5 minutes until softened. Add minced garlic and cook for 1 additional minute until fragrant.
05 - Reduce heat to medium. Return chicken to the skillet. Add cream cheese and milk, stirring continuously until smooth and creamy. If sauce becomes too thick, incorporate reserved pasta water as needed.
06 - Stir in Parmesan cheese, lemon zest, and lemon juice. Add cooked penne to the skillet and toss until well combined. Season to taste with additional salt and pepper if desired. Garnish with chopped fresh parsley before serving.

# Expert Tips:

01 -
  • The whole wheat pasta adds a nutty depth that actually complements the Cajun spices better than regular pasta
  • You get that luxurious sauce texture without the 600 calorie price tag of traditional cream sauces
  • Everything happens in one skillet except for boiling the pasta, meaning minimal cleanup time
02 -
  • The sauce thickens quickly as it cools, so it should look slightly looser in the pan than you want it on the plate
  • Whole wheat pasta absorbs more liquid than regular pasta, so keep that reserved pasta water handy for adjusting
  • Don't skip the lemon juice, it's what cuts through the richness and makes each taste bright instead of heavy
03 -
  • Cut your bell peppers and onion into uniform thin strips so they cook evenly and look elegant
  • Let the cream cheese soften at room temperature for 10 minutes before adding to prevent lumpy sauce
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