Save Indulge in a lighter version of a comfort food classic with this Creamy Cajun Chicken Pasta Lite. Featuring juicy chicken strips, vibrant bell peppers, and al dente whole wheat penne, this dish delivers bold, spicy flavors and a velvety sauce without the heavy calorie count. It is the perfect balance of Cajun heat and smooth creaminess for a satisfying, guilt-free weeknight dinner.
Save The secret to this dish lies in the aromatic blend of smoked paprika, garlic powder, and Cajun seasoning that coats the chicken. As the peppers and onions soften in the skillet, they release a natural sweetness that perfectly complements the spicy kick of the sauce, while fresh lemon zest adds a bright finish.
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
Always reserve a bit of the pasta water before draining; the starch in the water helps the cream cheese and milk emulsify into a silky sauce that clings to the pasta. Additionally, be careful not to overcook the chicken strips so they remain tender and juicy.
Varianten und Anpassungen
For an extra kick of heat, stir in a pinch of cayenne pepper with the spices. If you prefer a different protein, you can easily swap the chicken for succulent shrimp or firm tofu strips to suit your dietary preferences.
Serviervorschläge
Serve this dish immediately while the sauce is at its creamiest. Top each portion with a fresh sprinkle of parsley and an extra dusting of Parmesan cheese. Leftovers can be stored in an airtight container in the fridge for up to 2 days.
Save This Creamy Cajun Chicken Pasta Lite proves that you don't have to sacrifice flavor for nutrition. With its vibrant colors and spicy profile, it's a guaranteed crowd-pleaser that fits perfectly into a balanced lifestyle.
Recipe FAQs
- → Can I use regular pasta instead of whole wheat?
Yes, regular penne works well. Whole wheat offers more fiber and a nuttier flavor, but either variety will absorb the Cajun cream sauce beautifully.
- → How do I make the sauce less spicy?
Reduce or omit the Cajun seasoning and smoked paprika. Start with half the recommended amount and adjust to your heat preference. The dish remains flavorful with milder spice levels.
- → What can I substitute for cream cheese?
Greek yogurt or sour cream works as a lighter alternative, though the texture will be slightly thinner. Use the same amount and whisk well to avoid lumps.
- → Is this dish gluten-free?
Not as written due to the wheat pasta and potential gluten in Cajun seasoning. Use gluten-free penne and verify your spice blend to make it gluten-free.
- → How should I store leftovers?
Keep in an airtight container in the refrigerator for up to two days. Reheat gently on the stovetop with a splash of milk to restore creaminess, or microwave at 50% power.
- → Can I prepare this ahead of time?
Prep ingredients separately—season and slice chicken, chop vegetables. Store in containers overnight. Cook fresh on serving day for best texture, or assemble completely and refrigerate up to one day.