Lighter Creamy Cajun Chicken Pasta

Lighter Creamy Cajun Chicken Pasta is a delightful dish that brings all the bold flavors of traditional Cajun cuisine while keeping it healthier and lighter. This recipe offers a perfect balance of spices, creaminess, and tender chicken, making it a satisfying meal without the extra calories. Whether you’re looking for a quick weeknight dinner or a crowd-pleaser for a gathering, this lighter version of creamy Cajun chicken pasta is sure to become a favorite.

Step-by-Step Instructions

Preparing the Chicken

1. Season the chicken breasts with Cajun seasoning, ensuring an even coating on all sides.
2. Heat the olive oil in a skillet over medium-high heat. Add the chicken breasts and cook for 5-7 minutes on each side, until golden brown and cooked through. Remove from the skillet and set aside.

Cooking the Pasta

1. Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Drain and set aside.

Making the Creamy Cajun Sauce

1. In the same skillet used for the chicken, add the sliced bell peppers, red onion, and garlic. Sauté for 3-4 minutes until the vegetables are tender.
2. In a mixing bowl, whisk together the low-fat milk, Greek yogurt, and grated Parmesan cheese. Pour the mixture into the skillet with the vegetables.
3. Add the cornstarch slurry to the skillet and stir continuously until the sauce begins to thicken. Season with salt and pepper to taste.

Combining All Components

1. Slice the cooked chicken breasts into strips.
2. Add the cooked pasta, chicken strips, and cherry tomatoes to the skillet with the creamy Cajun sauce. Toss to combine and heat through.
3. Garnish with fresh parsley if desired and serve hot.

Choosing Healthier Ingredients

Lean Protein Options

Using boneless, skinless chicken breasts helps reduce the fat content of the dish. You can also substitute with turkey or shrimp for variety.

Low-Fat Dairy Alternatives

Greek yogurt and low-fat milk provide creaminess without the extra calories. They also add a nice tangy flavor to the sauce.

Health Benefits

Nutritional Aspects of the Dish

This dish is packed with protein from the chicken and Greek yogurt, fiber from the whole wheat pasta, and a variety of vitamins and minerals from the fresh vegetables.

Balancing Indulgence with Nutrition

By using lighter ingredients and whole grains, this recipe allows you to enjoy a rich, creamy pasta dish without the guilt. It’s a balanced meal that satisfies your cravings while providing essential nutrients.

Variations of the Recipe

Adding Different Vegetables

Feel free to incorporate other vegetables like spinach, zucchini, or broccoli for added nutrition and variety.

Making It Vegetarian

Replace the chicken with a plant-based protein like tofu or tempeh, and use vegetable broth instead of chicken broth in the sauce.

Serving Suggestions

Lighter Creamy Cajun Chicken Pasta pairs well with a simple side salad or steamed vegetables. Garlic bread or a crusty baguette also makes a great accompaniment.

Best Accompaniments

• Mixed green salad with lemon vinaigrette
• Steamed asparagus or green beans
• Garlic bread or whole grain rolls

Presentation Tips

Serve the pasta in a large, shallow bowl, garnished with fresh parsley or a sprinkle of Parmesan cheese. A wedge of lemon on the side can add a fresh, zesty touch.

Tips for Perfect Pasta

Cooking Pasta to Al Dente

Ensure the pasta is cooked to al dente by following the package instructions and checking for a firm, yet tender texture.

Ensuring the Sauce is Creamy but Light

Use Greek yogurt and low-fat milk for a creamy consistency without the heaviness. The cornstarch slurry helps thicken the sauce without adding extra fat.

History of Cajun Cuisine

Origins and Cultural Significance

Cajun cuisine originates from the French-speaking Acadian people who settled in Louisiana. It’s known for its bold flavors, incorporating spices, peppers, and hearty ingredients.

Evolution Over Time

Over the years, Cajun cuisine has evolved, blending influences from French, African, and Native American cultures. It remains a staple of Southern cooking, celebrated for its rich, flavorful dishes.

Common Mistakes to Avoid

Overcooking the Chicken

Cook the chicken just until it’s done to ensure it stays juicy and tender. Overcooked chicken can become dry and tough.

Making the Sauce Too Heavy

To keep the sauce light, use low-fat dairy products and avoid heavy cream. The cornstarch slurry helps achieve the desired thickness without adding extra calories.

Wine Pairings

A crisp white wine like Sauvignon Blanc or a light red like Pinot Noir complements the spicy, creamy flavors of this dish beautifully.

FAQs

Can the dish be made ahead?
Yes, you can prepare the components ahead of time and assemble just before serving. Store the cooked pasta, chicken, and sauce separately in the refrigerator.

How to store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat, adding a splash of milk to maintain the creamy texture.

Can I freeze Cajun Chicken Pasta?
It’s best to freeze the chicken and sauce separately from the pasta. When ready to eat, thaw and reheat them, then cook fresh pasta to combine.

What can I serve with Cajun Chicken Pasta?
This dish pairs well with a variety of sides, from salads and steamed vegetables to garlic bread or rolls.

Can I make this dish gluten-free?
Yes, simply use gluten-free pasta and ensure all other ingredients are gluten-free.

Conclusion

Lighter Creamy Cajun Chicken Pasta offers a delicious and healthier alternative to the classic dish, without sacrificing flavor. This recipe is easy to make, full of bold, spicy Cajun flavors, and creamy goodness, all while being mindful of calorie intake. Give it a try and enjoy a satisfying, guilt-free meal!

Yield: 6

Lighter Creamy Cajun Chicken Pasta

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Lighter Creamy Cajun Chicken Pasta is a delightful dish that brings all the bold flavors of traditional Cajun cuisine while keeping it healthier and lighter. This recipe offers a perfect balance of spices, creaminess, and tender chicken, making it a satisfying meal without the extra calories. Whether you're looking for a quick weeknight dinner or a crowd-pleaser for a gathering, this lighter version of creamy Cajun chicken pasta is sure to become a favorite.

Prep Time 10 minutes

Cook Time 15 minutes

Ingredients

• 1 pound short-cut pasta
• 4 tablespoons extra virgin olive oil
• 1 pound chicken tenders, cut into bite size pieces
• 1 tablespoon, plus 1-2 teaspoons cajun seasoning
• kosher salt and black pepper
• 1 medium yellow onion, chopped
• 2 bell peppers, chopped
• 3 cloves garlic, finely chopped or grated
• crushed red pepper flakes
• 1 cup low sodium chicken broth
• 1 cup milk
• 2 ounces cream cheese, at room temperature
• 1/2 cup grated parmesan cheese
• 2 tablespoons chopped fresh basil

Instructions

1. Bring a large pot of salted water to a boil. Cook the pasta al dente, according to package directions. Drain.

2. In the same pot set over medium-high heat, add 2 tablespoons olive oil, the onion, chicken, and 1 tablespoon cajun seasoning. Cook until browned all over, about 5 minutes. Spoon the chicken onto a plate.

3. To the pot, add 2 tablespoons olive oil, the bell peppers, and garlic. Cook another 5 minutes until the peppers are soft. Stir in 1-2 teaspoons cajun seasoning. Add a pinch each of red pepper flakes, salt, and pepper. Cook another minute, until the spices are fragrant, then pour in the broth and milk. Add the cream cheese. Whisk until smooth. Bring the sauce to a gentle simmer and cook 5 minutes, until thickened slightly.

4. Stir in the parmesan. Then toss in the pasta and chicken and cook 2-3 minutes. Remove from the heat and stir in the basil. Serve immediately topped with additional basil. Enjoy!

Notes

Homemade Cajun Seasoning: mix 2 1/2 tablespoons smoked paprika, 2 tablespoons garlic powder, 1 tablespoon onion powder, 1 tablespoon dried oregano, 1 tablespoon dried thyme, 1 tablespoon chili powder, 1 tablespoon cayenne pepper, 1 1/2 tablespoons kosher salt, and 1 tablespoon black pepper. Makes 3/4 cup. 

Nutrition Information:

Amount Per Serving: Calories: 450