385 Calorie Cajun Chicken Pasta
Cajun chicken pasta is a spicy, creamy dinner that fits a calorie deficit when you are losing weight. Light cream cheese and milk make the sauce, chicken and peppers fill the bowl, and one serving lands near 385 calories with 26 grams of protein.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- 26 g of protein per bowl from plain chicken breast.
- Creamy sauce from light cream cheese and milk, with no heavy cream.
- Peppers and onion add color and bulk for very few calories.
- A full 60 g (2.1 oz) of dry penne per person and about 30 minutes start to finish.
Ingredients
- 8½ oz (240 g) penne
- 9 oz (260 g) boneless, skinless chicken breast, cut into bite-size pieces
- 1 large red bell pepper (200 g), sliced
- ½ small onion (60 g), sliced
- 2 garlic cloves, minced
- 2 oz (60 g) light cream cheese, about ¼ cup
- ¾ cup plus 2 tablespoons (200 ml) 1% milk
- 1½ tablespoons Cajun seasoning
- 1 teaspoon olive oil
How to Make It
- Cook the penne in salted water until al dente. Scoop out ½ cup (120 ml) of pasta water, then drain.
- Toss the chicken with 1 tablespoon of the Cajun seasoning. Heat the olive oil in a large skillet over medium-high heat and cook the chicken for 5 to 6 minutes, until browned and cooked through. Move it to a plate.
- Add the pepper and onion to the skillet and cook for 3 to 4 minutes, until they begin to soften. Add the garlic and the remaining ½ tablespoon of Cajun seasoning for 30 seconds.
- Pour in the milk, add the cream cheese and whisk for 2 to 3 minutes, until the cream cheese melts and the sauce is steaming. Do not let it boil.
- Return the chicken to the skillet, add the penne and toss for 1 minute. Loosen the sauce with pasta water if it looks thick.
- Serve right away.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Check the seasoning label. Cajun blends vary in salt and heat. Taste the sauce before adding more salt.
Brown the chicken first. A little color on the chicken gives the sauce more flavor.
Keep the milk below a boil. A gentle steam is enough. Boiling milk can split.
Adjust the heat. Use 1 tablespoon of seasoning for mild, and 2 tablespoons if you like it hot.
How to Make It More Filling
Slice 1½ cups (150 g) of mushrooms or zucchini and cook them with the peppers. That adds only about 8 extra calories per serving and makes the bowl look fuller.
Storage
Leftovers keep in the fridge for up to 3 days.
Reheat in a skillet with a splash of milk over low heat. Freezing is not recommended because the sauce can separate.
How much should you eat in a day?
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Frequently Asked Questions
Is it very spicy?
It is medium. Most of the heat comes from the seasoning, so use less for a milder bowl.
Can I make my own Cajun seasoning?
Yes. Mix 1 teaspoon each of paprika, garlic powder, onion powder and dried oregano with ½ teaspoon cayenne and ½ teaspoon salt.
Can I use shrimp instead of chicken?
Yes. Use 10 oz (280 g) of shrimp and cook them for 2 minutes per side.
Can I use other peppers?
Yes. Any color of bell pepper works, and a green one tastes a bit sharper.
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Bye Weight is a weight loss community. No gym, no strict diet, no guilt. Just short lessons and simple walks.
See What’s Inside →Illustrative image. Individual results may vary.
