Skinny Cajun Chicken Penne
Indulge in a guilt-free twist on comfort food with this Skinny Cajun Chicken Penne, a vibrant and wholesome pasta dish that's big on flavor but light on calories. This recipe pairs tender strips of Cajun-seasoned chicken with colorful sautéed bell peppers, all tossed in a creamy, yet low-fat sauce made with nonfat Greek yogurt, low-fat milk, and a touch of parmesan cheese. Whole wheat penne adds a hearty, nutritious base while still delivering that satisfying pasta texture. Ready in just 40 minutes, it's the perfect weeknight dinner for families or meal prep enthusiasts. With bold Cajun spices and a creamy finish, this healthy chicken pasta recipe is sure to become a new favorite. Garnish with fresh parsley for a bright, herbaceous touch!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 8 ounces whole wheat penne pasta
- 1 tablespoon olive oil
- 2 tablespoons Cajun seasoning
- 1 large red bell pepper
- 1 large green bell pepper
- 1 large yellow bell pepper
- 3 pieces garlic cloves, minced
- 1 cup low-sodium chicken broth
- 1 cup nonfat plain Greek yogurt
- 0.5 cup low-fat milk
- 0.25 cup parmesan cheese, grated
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons parsley, chopped (optional)
Instructions
Bring a large pot of salted water to boil. Cook the whole wheat penne pasta according to package instructions until al dente. Drain and set aside.
While the pasta cooks, slice the chicken breasts into thin strips and season evenly with 1 tablespoon of Cajun seasoning.
Heat a large skillet over medium heat and add olive oil. Once hot, add the seasoned chicken and cook for 5-7 minutes, or until fully cooked and golden brown. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic and all chopped bell peppers. Cook for 3-4 minutes, stirring occasionally, until the peppers start to soften.
Reduce the heat to low and add the chicken broth, nonfat plain Greek yogurt, low-fat milk, and the remaining 1 tablespoon of Cajun seasoning. Stir until the sauce is smooth and creamy.
Add the cooked penne pasta and the cooked chicken to the skillet. Toss everything together until the pasta and chicken are well coated in the sauce.
Stir in the parmesan cheese, salt, and black pepper. Cook for an additional 2-3 minutes to heat through.
Serve immediately, garnished with chopped parsley if desired.
Nutrition Facts
Calories |
503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 619 mg | 27% | |
| Total Carbohydrate | 55.8 g | 20% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 10.6 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 215 mg | 17% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 840 mg | 18% | |
*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.
