My First Cajun Pasta
I first tried this dish years ago. My friend Marie made it for me. I was so surprised.
I thought spicy food was too hot for me. This was just right. It was warm and full of flavor. I begged her for the recipe right away. I still laugh at that.
Why We Make It Healthier
This recipe uses simple swaps. Whole wheat pasta adds good fiber. It keeps you full longer.
We use milk instead of heavy cream. It still makes a creamy, dreamy sauce. You won’t miss the extra fat. This matters because food should make you feel good after eating it. Strong and happy, not sleepy.
The Magic of the Pan
Cook the chicken in your big skillet first. Then take it out. Now, add all those chopped veggies to the same pan.
This is my favorite part. The little browned bits from the chicken mix in. They give the sauce so much flavor. Doesn’t that smell amazing? Fun fact: those tasty brown bits have a fancy name—”fond.” It’s just stuck-on flavor!
Bringing It All Together
The sauce comes together fast. Stir the cornstarch into the milk first. No lumps! Then pour it into the veggies.
Let it bubble a little. Now, stir in the parmesan cheese. Watch it melt into something silky. This matters. A little patience here makes the sauce perfect. What’s your favorite pasta shape for holding sauce? I love penne for this.
Your Turn in the Kitchen
Slice that baked chicken and lay it on top. Add the fresh tomato. It gives a nice, cool pop.
Every plate looks like a restaurant meal. But you made it! I feel proud every time. Did you or your family change a recipe to make it healthier? I’d love to hear your story.
Ingredients:
| Ingredient | Amount | Notes |
|---|---|---|
| Whole wheat penne | 8 ounces | |
| Chicken breasts | 2 large | |
| Cajun seasoning | 4 teaspoons | |
| Olive oil | 2 teaspoons | |
| Yellow onion | 1 | diced |
| Red bell pepper | 1 | sliced |
| Mushrooms | 1 cup | sliced |
| Garlic | 3-4 cloves | minced |
| Milk | 1 1/2 cup | |
| Cornstarch | 1 tablespoon | |
| Freshly grated parmesan cheese | 1 cup | plus more for garnishing |
| Roma tomato | 1 | diced |
My Cozy Cajun Chicken Pasta
Hello, my dear! Come sit. Let’s make a dinner that feels like a hug. This is my healthier Cajun chicken pasta. It’s creamy and full of color. Doesn’t that sound lovely? I first had something like this on a trip south. The smells from the kitchen were incredible. I knew I had to make my own version at home. This one is a bit lighter but just as comforting. We use whole wheat pasta and lots of veggies. It all comes together in one big skillet. I still smile when I make it.
Now, let’s get our hands busy. I’ll walk you through each step. Remember, cooking is about joy, not perfection. If you make a little mess, that’s okay. I always do! (My hard-learned tip: grate your own parmesan cheese. The bagged kind doesn’t melt as nicely. It makes all the difference for a smooth sauce.) Ready? Let’s begin.
Step 1: First, turn your oven on to 375 degrees. Then, start boiling water for your penne. Cook the pasta just like the box says. Now, take your chicken breasts. We’re going to make them thinner. Carefully slice each one in half sideways. It’s like opening a book! This helps them cook fast and stay tender.
Step 2: Rub each piece of chicken with Cajun seasoning. Use about a teaspoon per piece. Get both sides nice and coated. This gives it such a good flavor. Heat a teaspoon of oil in your big skillet. Cook the chicken for a few minutes on each side. It will look golden. Then, pop it onto a baking sheet and into the oven. It will finish cooking there.
Step 3: Use the same skillet for the veggies. Add another teaspoon of oil. Toss in your diced onion, sliced pepper, mushrooms, and garlic. Oh, that sizzle! Doesn’t that smell amazing? Cook them until they’re just soft. The onion will look a little see-through. This is the flavor base for our sauce.
Step 4: Here’s the magic. Mix your cornstarch right into the milk. Stir it well so no lumps hide. Pour this into the skillet with the veggies. Let it heat until it just starts to bubble. Then turn the heat down to medium-low. Let it simmer for a few minutes to thicken. What does simmer mean? Share below!
Step 5: Take the skillet off the heat. Now, stir in your freshly grated parmesan cheese. Watch it melt into a creamy, dreamy sauce. Add your drained pasta and stir it all together. Your chicken from the oven should be perfect now. Slice it up. Serve the pasta in bowls, top with chicken, fresh tomato, and a little more cheese. Oh, my mouth is watering just thinking about it!
Cook Time: 35 minutes
Total Time: 45 minutes
Yield: 4 servings
Category: Dinner, Pasta
Three Fun Twists to Try
This recipe is like a favorite sweater. You can dress it up different ways! Here are three ideas I love. They make it feel like a whole new meal. My grandson loves the “no chicken” version. It’s fun to play with your food.
Shrimp Swap: Use shrimp instead of chicken. They cook so quickly right in the skillet.
Veggie Lover’s Dream: Skip the chicken. Add zucchini and a can of drained black beans.
Extra Spicy Kick: Add a big pinch of red pepper flakes with the Cajun seasoning. It will warm you right up!
Which one would you try first? Comment below!
How to Serve Your Masterpiece
This pasta is a full meal in a bowl. But I always like a little something on the side. A simple green salad with a lemony dressing is perfect. It’s fresh and crisp. Some warm, crusty bread is great too. It’s perfect for wiping up every last bit of that creamy sauce. For drinks, a cold glass of iced tea with lemon is my go-to. It’s so refreshing. For the grown-ups, a light lager beer pairs wonderfully. It cuts through the richness nicely.
Which would you choose tonight?
Keeping Your Cajun Chicken Pasta Happy
Let’s talk about storing this lovely pasta. First, let it cool completely. I put mine right in the fridge. It will stay good for about three days. You can freeze it for up to three months too. Use a tight container. This keeps the flavors fresh.
To reheat, add a splash of milk to a pan. Warm it gently on the stove. Stir it often. This brings the creamy sauce right back to life. The microwave works too. Just cover it and stir halfway through.
This is a perfect batch-cook meal. I often double it on a Sunday. My grandson calls it “Grandma’s Spicy Treasure.” He knows dinner is ready on busy nights. Storing food well means less waste and more peace. It’s a gift to your future, busy self. Have you ever tried storing it this way? Share below!
Simple Fixes for Common Kitchen Hiccups
We all face little problems in the kitchen. Here are three easy fixes. First, a sauce that’s too thin. Just let it simmer a bit longer. It will thicken up nicely. Patience is your best tool here.
Second, chicken that’s tough or dry. I remember when this happened to me. I cooked it too fast on high heat. Always use medium heat. This keeps it juicy and tender. Good technique builds your cooking confidence.
Third, not enough flavor. Taste your food as you cook. You can always add a pinch more Cajun seasoning at the end. This makes sure every bite is delicious. Which of these problems have you run into before?
Your Cajun Pasta Questions, Answered
Q: Can I make this gluten-free?
A: Yes! Use your favorite gluten-free pasta. The rest of the recipe is naturally gluten-free.
Q: Can I make parts ahead?
A: Absolutely. Chop the veggies and grate the cheese a day early. It makes cooking so much faster.
Q: What if I don’t have a red pepper?
A: Use a green bell pepper or a zucchini. Cooking is about using what you have.
Q: Can I double this for a crowd?
A: You sure can. Just use a bigger pot for the sauce. It feeds a hungry family perfectly.
Q: Any optional tips?
A: A squeeze of fresh lemon at the end is lovely. Fun fact: A little acid makes flavors pop! Which tip will you try first?
From My Kitchen to Yours
I hope you love making this cozy dish. It always makes my kitchen smell wonderful. I would love to see your creation. Sharing food stories connects us all. Have you tried this recipe? Tag us on Pinterest!
You can find me there for more simple, happy recipes. Thank you for cooking with me today. Happy cooking!
—Anna Whitmore.
Healthier Cajun Chicken Pasta – The Schmidty Wife: Healthier Cajun Chicken Pasta Recipe
Description
Creamy, flavorful Cajun chicken pasta made healthier! Easy weeknight dinner packed with protein and veggies the whole family will love.
Ingredients
Instructions
- Preheat oven to 375º F.
- Prepare whole wheat penne according to package instructions.
- Carefully cut each of the chicken breasts in half horizontally, so you now have 4 thin pieces of chicken.
- Using 1 teaspoon of cajun seasoning for each piece of chicken, coat each of the chicken pieces, ensure both sides are covered.
- In a large skillet heat 1 teaspoon of the olive oil over medium heat.
- Place the chicken in a single layer into the hot skillet, cook for 4-5 minutes. Flip chicken and cook another 4-5 minutes.
- Transfer the chicken to a baking sheet and place in the oven. Bake for 10-12 minutes until fully cooked.
- Add the remaining teaspoon of olive oil to the skillet. Add onion, pepper, mushrooms, and garlic to the skillet.
- Cook over medium heat for 4-5 minutes until onion becomes slightly translucent.
- Add cornstarch to the milk, stir well to make sure there are no clumps. Add milk mixture to the skillet.
- Heat the milk until simmering.
- Reduce heat to medium-low, let simmer 4-5 minutes. Add parmesan cheese and stir in until sauce is formed.
- Add drained pasta into the skillet and stir into the sauce.
- To serve, plate the pasta, slice the chicken and top. Garnish with tomato and parmesan cheese.
Notes
- Nutrition Information per serving: Calories: 403, Total Fat: 14g, Saturated Fat: 6g, Cholesterol: 80mg, Sodium: 1632mg, Carbohydrates: 36g, Fiber: 4g, Sugar: 4g, Protein: 34g.
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