Description
This Macro Friendly Cajun Chicken Pasta is a flavorful and creamy dish featuring tender chicken breast seasoned with Cajun spices, combined with sautéed bell peppers and onions, and tossed with whole wheat or gluten-free pasta in a rich, low-fat creamy sauce. It’s a balanced meal perfect for those seeking a macro-conscious, satisfying dinner with a spicy kick.
Ingredients
Scale
Protein and Seasonings
- 1 pound (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 2 tablespoons Cajun seasoning
- 1 tablespoon olive oil
Pasta
- 8 ounces (225g) whole wheat or gluten-free pasta
Vegetables and Aromatics
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 small onion, sliced
- 3 cloves garlic, minced
Sauces and Dairy
- 1 cup (240ml) low-sodium chicken broth
- 1/2 cup (120ml) unsweetened almond milk or any milk of choice
- 1/4 cup (60g) low-fat cream cheese
- 1/4 cup (30g) grated parmesan cheese
Additional Seasoning and Garnish
- Salt and black pepper to taste
- Fresh parsley, chopped, for garnish
- Lemon wedges, for serving
Instructions
- Cook the pasta: Cook the pasta according to package instructions until al dente. Drain the pasta well and set it aside for later use.
- Season the chicken: In a medium bowl, toss the bite-sized chicken pieces with Cajun seasoning ensuring all pieces are evenly coated with the spices for maximum flavor.
- Cook the chicken: Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken pieces and cook for 5 to 7 minutes, stirring occasionally until the chicken is fully cooked through and no longer pink inside. Remove the chicken from the skillet and set aside.
- Sauté the vegetables: In the same skillet, add the sliced red and green bell peppers along with the sliced onion. Sauté for about 5 minutes, stirring occasionally until the vegetables begin to soften but still retain some crispness.
- Add garlic: Add the minced garlic to the skillet with the vegetables and sauté for an additional minute until the garlic becomes fragrant, being careful not to burn it.
- Add liquids and simmer: Pour in the low-sodium chicken broth and unsweetened almond milk, stirring to combine all the ingredients. Allow the mixture to come to a gentle simmer, which helps meld the flavors together.
- Create the creamy sauce: Stir in the low-fat cream cheese until it has completely melted into the sauce, creating a rich and creamy texture.
- Combine chicken and pasta: Return the cooked chicken to the skillet and add the drained pasta. Toss everything together thoroughly so the pasta and chicken are evenly coated with the creamy Cajun sauce.
- Add parmesan cheese: Remove the skillet from heat and stir in the grated parmesan cheese until it is well incorporated into the dish for a savory finish.
- Season to taste: Taste the pasta and season with salt and freshly ground black pepper according to your preference to enhance all flavors.
- Serve: Serve the Cajun chicken pasta hot, garnished with freshly chopped parsley and lemon wedges on the side to add a fresh, tangy burst of flavor when squeezed over the dish.
Notes
- For a dairy-free version, substitute cream cheese and parmesan with vegan alternatives.
- You can use any pasta you prefer, but whole wheat or gluten-free options keep the dish healthier and macro-friendly.
- If you like it spicier, add extra Cajun seasoning or a pinch of cayenne pepper.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stovetop or microwave to avoid drying out the chicken.
