Creamy Cajun Chicken Pasta Lite (Printable)

Juicy spiced chicken and crisp peppers in a light creamy sauce with whole wheat penne.

# 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

# Directions:

01 - Cook the penne according to package directions until al dente. Drain well, reserving 1/4 cup of the starchy pasta water for sauce adjustment.
02 - Combine chicken strips with Cajun seasoning, smoked paprika, garlic powder, salt, and black pepper in a medium bowl. Toss until evenly coated.
03 - Heat olive oil in a large skillet over medium-high heat. Add seasoned chicken strips and sauté for 4 to 5 minutes until golden brown and fully cooked. Transfer to a plate and set aside.
04 - In the same skillet, add red and yellow bell peppers with red onion. Sauté for 4 to 5 minutes until softened and fragrant. Add minced garlic and cook for 1 additional minute.
05 - Reduce heat to medium. Return chicken to the skillet. Add cream cheese and milk, stirring continuously until smooth and well combined. Incorporate reserved pasta water if sauce needs thinning.
06 - Stir in Parmesan cheese, lemon zest, and fresh juice. Add cooked penne to the skillet and toss thoroughly to coat all components evenly.
07 - Adjust seasoning to taste. Garnish generously with chopped fresh parsley and serve immediately while hot.

# Top Tips:

01 -
  • You get all that bold Cajun kick and creamy satisfaction while keeping things lighter on the waistline
  • The whole wheat pasta adds nutty depth and extra fiber, making every bite feel more substantial
02 -
  • If your sauce looks too thick, that pasta water you saved will fix it instantly without watering down the flavor
  • The sauce will continue thickening as it stands off the heat, so remove it from the stove while it looks slightly looser than you want
03 -
  • Let the cream cheese soften to room temperature before adding it to avoid any lumpy sauce surprises
  • Taste your sauce before adding the final salt, since the Cajun seasoning and Parmesan both bring plenty of saltiness
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