Creamy Cajun Shrimp Pasta

This Cajun dinner recipe combines authentic flavors with modern cooking techniques. Ready in 30 minutes, serves 4 people. Serve warm, garnished with fresh chopped parsley and thinly sliced green onions. A side of steamed broccoli or roasted asparagus adds vibrant color and nutritional …

Cuisine: Cajun Type: Dinner Time: 30 min Servings: 4 Calories: 441 per serving
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Nutrition Information

Each serving contains approximately 441 calories and 37.0g of protein. Macronutrients include 53.0g carbohydrates and 9.0g fats per serving.

Per Serving

Calories
441
Protein
37.0g
Carbohydrates
53.0g
Fats
9.0g

Total

Calories
1764
Protein
148.0g
Carbohydrates
212.0g
Fats
36.0g

Ingredients

This recipe requires 13 ingredients. All ingredients are commonly available at grocery stores.

  • 1.0 lb Raw Shrimp
    peeled, deveined, tails removed, cut into bite-sized pieces if large
  • 8.0 oz Whole Wheat Penne Pasta
    dry, whole grain for fiber
  • 1.0 whole Red Bell Pepper
    cored and diced into 1/2 inch pieces
  • 1.0 whole Yellow Bell Pepper
    cored and diced into 1/2 inch pieces
  • 0.5 whole Red Onion
    medium size, finely diced
  • 0.75 cup Plain Non-fat Greek Yogurt
    room temperature, tempered with warm broth
  • 0.5 cup Low Sodium Chicken Broth
    warmed
  • 2.0 tbsp Extra Virgin Olive Oil
    divided use
  • 3.0 clove Garlic
    fresh, minced
  • 1.0 tbsp Cajun Seasoning
    salt-free or low-sodium blend, mild heat
  • 1.0 whole Lemon
    cut in half, for fresh juice
  • 0.25 cup Fresh Parsley
    finely chopped, leaves only
  • 2.0 whole Green Onions
    thinly sliced, white and light green parts

Instructions

Follow these 6 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Equipment Setup

  1. Remove 0.75 cup plain Greek yogurt (185g) from the refrigerator to reach room temperature.
  2. Fill a large pot with water, salt generously, and place on high heat to bring to a boil for the pasta.
  3. Wash red and yellow bell peppers, green onions, fresh parsley, and lemon.
  4. Core and dice 1 red bell pepper (150g) and 1 yellow bell pepper (150g) into 1/2 inch pieces; finely dice 0.5 red onion (80g).
  5. Mince 3 cloves garlic (15g); thinly slice 2 green onions (30g); finely chop 0.25 cup fresh parsley leaves (15g).
  6. Pat 1 lb shrimp (454g) dry with paper towels and toss with half of the Cajun seasoning (approx. 0.5 tbsp / 4g) in a bowl.

2. Cook Pasta

  1. Add 8 oz whole wheat penne pasta (227g) to the boiling water.
  2. Cook pasta stirring occasionally until al dente.
  3. Reserve 0.5 cup pasta water (120ml), then drain pasta and set aside.

3. Sear Shrimp

  1. Heat 1 tbsp olive oil (15ml) in a large skillet over medium-high heat.
  2. Add seasoned shrimp in a single layer and cook until pink and opaque (approx. 2-3 minutes), flipping halfway.
  3. Remove shrimp from the skillet and set aside on a plate to prevent overcooking.

4. Sauté Vegetables & Aromatics

  1. Add the remaining 1 tbsp olive oil (15ml) to the same skillet over medium heat.
  2. Add diced red onion, red bell pepper, and yellow bell pepper; sauté until softened.
  3. Stir in minced garlic and the remaining Cajun seasoning (0.5 tbsp / 4g); cook until fragrant.

5. Create Creamy Sauce Base

  1. Pour in 0.5 cup low sodium chicken broth (120ml) to deglaze the pan, scraping up any browned bits.
  2. In a small bowl, mix a few tablespoons of the warm broth liquid into the room temperature yogurt to temper it (prevent curdling).
  3. Reduce heat to low and stir the tempered yogurt mixture into the skillet until smooth.

6. Combine & Finish

  1. Return the cooked pasta and shrimp to the skillet; toss gently to coat everything in the sauce.
  2. Squeeze juice from 0.5 lemon (approx. 2 tbsp / 30ml) over the dish and stir in chopped parsley and green onions.

Plating

  1. Select a wide, shallow pasta bowl and spoon the pasta into the center, twisting your wrist to build height rather than spreading it flat.
  2. Arrange 5 to 6 pieces of shrimp on top of the pasta mound so they are clearly visible and not buried in the sauce.
  3. Spoon extra red and yellow peppers from the pan over the top to showcase the vibrant Cajun colors.
  4. Scatter the fresh chopped parsley and thinly sliced green onions generously over the dish for a fresh pop of green contrast.
  5. Wipe the rim of the bowl with a clean cloth to ensure a sharp, professional frame for the food before serving.

Family Beverage

Iced herbal tea with a squeeze of fresh lemon or sparkling water with cucumber slices and mint.

Alcohol Beverage

A crisp, chilled Sauvignon Blanc or an un-oaked Chardonnay complements the spicy and creamy elements perfectly. A light lager is also a refreshing option.

Serving Suggestions

Serve warm, garnished with fresh chopped parsley and thinly sliced green onions. A side of steamed broccoli or roasted asparagus adds vibrant color and nutritional balance to the meal.

Notes

To ensure a smooth sauce consistency, temper the yogurt with a small amount of warm broth before stirring it into the skillet. Cooking the pasta al dente provides the best texture as it will absorb some of the sauce. Adjust the amount of Cajun seasoning based on heat preference.

Storage

Allow the pasta to cool completely to room temperature, then transfer to an airtight container to lock in moisture. Store in the refrigerator for up to 3 days. When reheating, add a splash of water or broth to the pan to help loosen the yogurt sauce and restore its creamy consistency.

Freezing

Freezing is not recommended for this dish as the yogurt-based sauce is likely to separate and become grainy upon thawing. For the best quality and texture, enjoy this meal fresh or store it in the refrigerator.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: shellfish, wheat, gluten, milk, dairy, nightshade. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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