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Healthy Cajun Chicken Pasta

Healthy Cajun Chicken Pasta (Creamy, High-Protein, 30-Minute Meal)

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 1 hour 10 minutes
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: American
Calories: 410
Ingredients Method Notes

Ingredients
  

  • 12 oz whole wheat or high-protein pasta
  • 1 lb boneless, skinless chicken breast
  • 1 tbsp olive oil
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 small onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • ¾ cup plain Greek yogurt or light cream
  • ¼ cup freshly grated Parmesan cheese
  • Homemade Cajun Seasoning
  • 1 tsp paprika
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp dried oregano
  • ½ tsp dried thyme
  • ¼ tsp cayenne pepper (adjust to taste)
  • ½ tsp salt
  • ¼ tsp black pepper

Method
 

  1. Cook the pasta.
  2. Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Reserve ½ cup of pasta water, then drain and set aside.
  3. Season the chicken.
  4. Slice chicken into thin strips. Toss with Cajun seasoning until evenly coated.
  5. Cook the chicken.
  6. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 4–5 minutes per side until golden and fully cooked. Remove from skillet and set aside.
  7. Sauté the vegetables.
  8. In the same skillet, add sliced onions and bell peppers. Cook for 3–4 minutes until slightly softened. Add minced garlic and cook for 30 seconds.
  9. Make the creamy sauce.
  10. Pour in chicken broth and scrape up any browned bits. Reduce heat to low and stir in Greek yogurt and Parmesan cheese until smooth and creamy.
  11. Combine everything.
  12. Add cooked pasta and chicken back into the skillet. Toss to coat evenly. Add reserved pasta water if needed to loosen the sauce.
  13. Serve hot.
  14. Taste and adjust seasoning. Serve warm and enjoy!

Notes

u003cliu003eu003cstrongu003eUse lean chicken breast:u003c/strongu003e It keeps this dish high in protein and low in fat.u003cbru003eu003c/liu003eu003cliu003eu003cstrongu003eDon’t overcook the pasta:u003c/strongu003e Cook just until al dente so it doesn’t turn mushy once mixed with the sauce.u003cbru003eu003c/liu003eu003cliu003eu003cstrongu003eControl the spice level:u003c/strongu003e Cajun seasoning can be spicy. Start mild and add more if needed.u003cbru003eu003c/liu003eu003cliu003eu003cstrongu003eFor extra creaminess:u003c/strongu003e Add a splash of reserved pasta water to loosen the sauce and make it silky smooth.u003cbru003eu003c/liu003eu003cliu003eu003cstrongu003eKeep heat low when adding yogurt:u003c/strongu003e This prevents curdling and keeps the sauce smooth.u003cbru003eu003c/liu003e