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Lighter Creamy Cajun Chicken Pasta

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A lighter take on creamy Cajun chicken pasta featuring tender, spiced chicken tossed with pasta in a silky, flavorful sauce that’s rich without being heavy.

Ingredients

  • 1 lb chicken breast, sliced
  • 2 tbsp olive oil
  • 1 tbsp Cajun seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 8 oz pasta (penne or fettuccine)
  • 1 tbsp olive oil or butter
  • 3 cloves garlic, minced
  • 1 cup low-fat milk
  • 1/2 cup Greek yogurt or light cream cheese
  • 1/2 cup chicken broth
  • 1/2 cup parmesan cheese, grated
  • 1 tsp Cajun seasoning
  • Salt to taste
  • Black pepper to taste
  • Optional: 1 cup bell peppers, sliced
  • Optional: 1/2 onion, sliced
  • Optional: 1 cup spinach
  • Optional: 1/2 cup mushrooms

Instructions

  1. Cook pasta according to package instructions. Reserve some pasta water, then drain and set aside.
  2. Season chicken with Cajun seasoning, garlic powder, paprika, salt, and black pepper.
  3. Heat olive oil in a skillet over medium-high heat and cook chicken until browned and fully cooked. Remove and set aside.
  4. In the same skillet, add oil or butter and sauté garlic until fragrant.
  5. Add milk, Greek yogurt or cream cheese, and chicken broth. Stir until smooth and heated through.
  6. Mix in parmesan cheese and Cajun seasoning, stirring until the sauce becomes creamy. Add reserved pasta water if needed.
  7. Return chicken to the skillet and stir to combine.
  8. Add cooked pasta and toss until coated in the sauce.
  9. Add optional vegetables and cook briefly until tender.
  10. Serve warm with extra parmesan if desired.

Notes

  • Adjust Cajun seasoning to control spice level.
  • Use shrimp or turkey instead of chicken if desired.
  • Add extra vegetables for more nutrition.
  • Reheat gently with a splash of milk or broth to keep sauce smooth.
  • Best enjoyed fresh but can be stored up to 3 days.

Nutrition

Find it online: https://thefamilycooking.com/lighter-creamy-cajun-chicken-pasta/