Heart-Healthy Cajun Chicken Pasta

Elevate your dinner game with this Heart-Healthy Cajun Chicken Pasta—a nutritious twist on a beloved classic! Made with tender whole grain penne, lean chicken breast, and a vibrant medley of red, yellow, and green bell peppers, this dish bursts with flavor while keeping your heart in mind. A zesty Cajun seasoning adds just the right amount of kick, and the creamy, guilt-free sauce is created using low-fat cream cheese and low-sodium chicken broth. Ready in just 45 minutes, this recipe is perfect for busy weeknights, offering a wholesome balance of protein, fiber, and bold spices. Garnished with fresh parsley, it’s a colorful and comforting one-pan meal the whole family will love. Treat yourself to this healthy Cajun-inspired pasta that doesn’t sacrifice flavor for nutrition!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 8 ounces whole grain penne pasta
• 2 pieces chicken breast
• 2 tablespoons Cajun seasoning
• 2 tablespoons olive oil
• 1 large red bell pepper
• 1 large yellow bell pepper
• 1 large green bell pepper
• 1 medium red onion
• 3 cloves garlic
• 1 cup low-sodium chicken broth
• 4 ounces low-fat cream cheese
• 0.5 teaspoon freshly ground black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Cook the whole grain penne pasta according to the package instructions until al dente. Drain and set aside.

Step 2

Slice the chicken breasts into thin strips. Season with 1 tablespoon of Cajun seasoning.

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken strips and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.

Step 4

While the chicken is cooking, dice the red, yellow, and green bell peppers and the red onion. Mince the garlic cloves.

Step 5

In the same skillet, add the remaining tablespoon of olive oil. Sauté the bell peppers, onion, and garlic for about 5 minutes, or until they start to soften.

Step 6

Add the remaining tablespoon of Cajun seasoning and sauté for another minute to enhance the flavors.

Step 7

Pour in the low-sodium chicken broth and bring to a simmer. Stir in the low-fat cream cheese until fully melted and combined, creating a creamy sauce.

Step 8

Add the cooked chicken and pasta into the skillet with the sauce and vegetables. Toss everything together and cook for an additional 2-3 minutes until heated through.

Step 9

Season with freshly ground black pepper and garnish with chopped fresh parsley before serving. Enjoy your Heart-Healthy Cajun Chicken Pasta!

Nutrition Facts

Serving size	1581.3 grams (1581.3g)

Amount per serving	% Daily Value*
Calories	1946

Total Fat 64.70g	83%
Saturated Fat 20.10g	101%
Polyunsaturated Fat 4.00g
Cholesterol 247mg	82%
Sodium 5354mg	233%
Total Carbohydrate 232.40g	85%
Dietary Fiber 30.70g	110%
Total Sugars 24.90g
Protein 115.00g	230%

Vitamin D 0IU	0%
Calcium 354mg	27%
Iron 13mg	73%
Potassium 2966mg	63%

*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.

Source of Calories

Fat: 29.5%

Protein: 23.3%

Carbs: 47.1%