Healthy Cajun Pasta
This healthy cajun pasta is lower in fat and higher in protein without skimping on that delicious cajun flavor and cheesy texture!
Servings: 6
Calories: 448kcal
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 ½ pound boneless skinless chicken breasts, cut into ½-inch cubes
- 3 cups diced red bell pepper
- ½ cup chopped onion
- 1 tablespoon minced garlic
- 2 ½ cups low sodium chicken broth
- 1 15 oz can fire roasted diced tomatoes or petite diced tomatoes
- ½ tablespoon paprika
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- ¼ teaspoon salt
- 3 cups dry penne pasta 9 ounces
- 2 oz Neufchatel cream cheese softened to room temperature
- ¼ cup whole milk room temperature
Instructions
- In a large pot or sauté pan, heat the olive oil over medium-high heat.
- Add the chicken to the pot and sauté for 10 minutes or until golden brown on all sides. Make sure to stir occasionally as it cooks.
- Once the chicken has browned, add the bell peppers, onions, and garlic to the pot. Sauté for 3 minutes or until they begin to soften.
- Add the chicken broth, tomatoes, dried spices, and pasta to the pot. Stir together and cover with a lid.
- Bring the pot to a simmer. Remove the lid, reduce the heat to medium, and cook for another 10-12 minutes uncovered, stirring frequently to make sure the pasta doesn’t stick to the bottom of the pot.
- Once ¾ of the liquid has been reduced or your pasta is cooked al dente, turn the heat off and stir in the Neufchatel cream cheese and whole milk.
Notes
Top with hot sauce or cheddar cheese for some extra heat and cheesy flavor!
Feel free to swap the chicken for ground beef, ground turkey, or ground chicken if needed!
Nutrition
Serving: 1.5cups | Calories: 448kcal | Carbohydrates: 55g | Protein: 36g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 79mg | Sodium: 420mg | Potassium: 874mg | Fiber: 5g | Sugar: 8g | Vitamin A: 3066IU | Vitamin C: 100mg | Calcium: 88mg | Iron: 2mg
