Low Sodium Cajun Chicken Pasta
Indulge in a guilt-free twist on a Southern classic with this Low Sodium Cajun Chicken Pasta, a vibrant and flavorful dish bursting with bold spices and creamy satisfaction. This recipe expertly combines tender strips of Cajun-seasoned chicken with a medley of colorful sautéed bell peppers, red onion, garlic, and fragrant herbs. Tossed in a luscious, low-sodium cream sauce infused with unsalted chicken broth, parmesan cheese, and a hint of cayenne for a kick, every bite is both nourishing and delicious. Served atop hearty whole wheat penne, it’s a heart-healthy option perfect for anyone looking to reduce sodium without compromising on taste. Ready in under an hour and finished with fresh parsley for a refreshing finish, this lighter take on Cajun comfort food is ideal for weeknight dinners or meal prep.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons unsalted Cajun seasoning
- 8 ounces whole wheat penne pasta
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium green bell pepper
- 1 medium small red onion
- 3 pieces garlic cloves, minced
- 1 teaspoon fresh oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper
- 1 cup unsalted chicken broth
- 0.5 cup heavy cream
- 0.25 cup parmesan cheese, grated
- 2 tablespoons fresh parsley, chopped
Instructions
Start by slicing the chicken breasts into thin strips and season them with the unsalted Cajun seasoning, making sure they are well-coated on all sides.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken strips and cook until fully cooked and browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
Cook the whole wheat penne pasta according to the package instructions until al dente. Drain and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the sliced red, yellow, and green bell peppers, as well as the sliced red onion. Sauté for about 5 minutes or until the vegetables begin to soften.
Add the minced garlic to the skillet and cook for an additional 1 minute until fragrant.
Stir in the fresh oregano, dried thyme, black pepper, and cayenne pepper. Cook for another 30 seconds to release the flavors of the spices.
Pour in the unsalted chicken broth and bring to a simmer. Let it cook for about 3 minutes, allowing the liquid to reduce slightly.
Stir in the heavy cream and parmesan cheese, stirring until the cheese is melted and the sauce is creamy.
Return the cooked chicken strips to the skillet, mixing them well with the sauce and vegetables. Let everything heat through for 2-3 minutes.
Add the cooked pasta to the skillet, tossing to coat all the ingredients evenly with the sauce.
Garnish with freshly chopped parsley before serving. Serve hot and enjoy your flavorful low-sodium Cajun chicken pasta.
Nutrition Facts
Calories |
2336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.0 g | 119% | |
| Saturated Fat | 36.2 g | 181% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 436 mg | 145% | |
| Sodium | 710 mg | 31% | |
| Total Carbohydrate | 207.9 g | 76% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 22.3 g | ||
| Protein | 152.8 g | 306% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 474 mg | 36% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 3213 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
