Creamy Cajun Chicken Pasta

This Cajun dinner recipe combines authentic flavors with modern cooking techniques. Ready in 35 minutes, serves 4 people. Serve warm, garnished with fresh chopped parsley and sliced green onions. A side of steamed broccoli or a mixed green salad with lemon vinaigrette complements …

Cuisine: Cajun Type: Dinner Time: 35 min Servings: 4 Calories: 456 per serving
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Nutrition Information

Each serving contains approximately 456 calories and 41.0g of protein. Macronutrients include 55.0g carbohydrates and 8.0g fats per serving.

Per Serving

Calories
456
Protein
41.0g
Carbohydrates
55.0g
Fats
8.0g

Total

Calories
1824
Protein
164.0g
Carbohydrates
220.0g
Fats
32.0g

Ingredients

This recipe requires 14 ingredients. All ingredients are commonly available at grocery stores.

  • 1.0 lb Boneless Skinless Chicken Breast
    cut into 1-inch bite-sized pieces for safety and even cooking
  • 8.0 oz Whole Wheat Penne Pasta
    dry whole grain pasta
  • 1.0 tbsp Extra Virgin Olive Oil
    for sautéing
  • 1.0 whole Red Bell Pepper
    cored, seeded, and diced
  • 1.0 whole Yellow Onion
    small size, finely diced
  • 3.0 clove Garlic
    fresh, minced
  • 1.0 tbsp Cajun Seasoning Blend
    salt-free or low-sodium blend; adjust for desired spice level
  • 1.0 cup Low Sodium Chicken Broth
    fat-free, reduced sodium
  • 14.5 oz Diced Tomatoes
    canned, no salt added, undrained
  • 0.5 cup Plain Non-Fat Greek Yogurt
    room temperature (healthy heavy cream alternative)
  • 3.0 cup Fresh Baby Spinach
    loosely packed, rinsed
  • 2.0 tbsp Parmesan Cheese
    grated, for flavor depth
  • 2.0 whole Green Onions
    thinly sliced (garnish)
  • 1.0 tbsp Fresh Parsley
    chopped (garnish)

Instructions

Follow these 4 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Organization

  1. Remove 0.5 cup (120 ml) of plain Greek yogurt from the refrigerator to reach room temperature to prevent curdling later.
  2. Rinse 3 cups (90 g) of baby spinach, 1 red bell pepper, 2 green onions, and 1 tbsp (15 ml) fresh parsley.
  3. Finely dice 1 small yellow onion and the red bell pepper; mince 3 garlic cloves.
  4. Cut 1 lb (454 g) of chicken breast into 1-inch (2.5 cm) bite-sized pieces on a dedicated meat cutting board.
  5. Thinly slice green onions and chop parsley for garnish; set aside.
  6. Measure 1 cup (240 ml) chicken broth, 1 tbsp (15 ml) Cajun seasoning, and grate 2 tbsp (30 ml) Parmesan cheese.

2. Boil Water & Sear Chicken

  1. Fill a large pot with water and place over high heat to bring to a boil for the pasta.
  2. Heat 1 tbsp (15 ml) olive oil in a large deep skillet over medium-high heat.
  3. Add chicken pieces to the skillet and season with half of the Cajun seasoning.
  4. Sauté chicken until browned and cooked through (internal temp 165°F/74°C).
  5. Remove chicken from skillet and set aside on a plate; keep the skillet on heat.

3. Sauté Vegetables & Cook Pasta

  1. Add the diced onion and red bell pepper to the same skillet; sauté until softened.
  2. Add 8 oz (227 g) whole wheat penne to the boiling water (cook approx. 10-12 mins or per package instructions).
  3. Add minced garlic and the remaining Cajun seasoning to the skillet; cook until fragrant.
  4. Deglaze the skillet with 1 cup (240 ml) chicken broth, scraping up any browned bits from the bottom.
  5. Stir in the 14.5 oz (411 g) can of diced tomatoes (undrained) and bring to a simmer.

4. Finish Sauce & Combine

  1. Add 3 cups (90 g) baby spinach to the skillet and stir until wilted.
  2. Reduce heat to low. Stir in room-temperature Greek yogurt and Parmesan cheese until creamy (do not boil).
  3. Return the cooked chicken and any accumulated juices to the skillet.
  4. Drain the pasta and add it directly to the skillet.
  5. Toss everything together until pasta and chicken are evenly coated in the sauce.

Plating

  1. Warm wide, shallow pasta bowls briefly to help maintain the temperature of the dish.
  2. Spoon the pasta into the center of the bowl, twisting the spoon slightly to create a mound with height rather than spreading it flat.
  3. Arrange several pieces of chicken and diced red peppers prominently on top of the mound to showcase the main protein and fresh vegetables.
  4. Spoon a small amount of the excess creamy sauce from the pan over the chicken to give it a glossy, appetizing finish.
  5. Wipe the rim of the bowl with a clean, damp cloth to ensure a spotless, professional frame for the food.
  6. Scatter the sliced green onions and chopped parsley from a slight height to ensure even distribution and a pop of fresh green color.
  7. Finish with a light dusting of grated Parmesan cheese immediately before serving.

Family Beverage

Sparkling water infused with cucumber slices and mint, or unsweetened iced green tea with lemon

Alcohol Beverage

Chilled Sauvignon Blanc or a light American lager

Serving Suggestions

Serve warm, garnished with fresh chopped parsley and sliced green onions. A side of steamed broccoli or a mixed green salad with lemon vinaigrette complements the spicy flavors.

Notes

Whole wheat pasta adds beneficial fiber and a nutty undertone that pairs well with the spices. Plain Greek yogurt provides a rich, creamy texture and boosts protein content without the saturated fat of heavy cream. Using a low-sodium Cajun blend allows for bold flavor control.

Storage

Allow the pasta to cool completely to room temperature within two hours of cooking to ensure food safety. Transfer to an airtight container and store in the refrigerator for up to 3 to 4 days. Keep the container sealed tight to maintain the moisture in the chicken and the creamy texture of the sauce.

Freezing

Portion the cooled pasta into airtight, freezer-safe containers or heavy-duty bags, removing as much air as possible to prevent freezer burn. Freeze for up to 2 months. To serve, thaw overnight in the refrigerator and reheat gently on the stovetop over low heat; add a splash of chicken broth or water and stir frequently to help the yogurt-based sauce re-emulsify without separating.

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