Healthy Cajun Chicken Pasta

Healthy Cajun Chicken Pasta

Looking for a delicious and easy-to-make dish that's not only packed with protein but also low in fat? Look no further! This Creamy Cajun Chicken Pasta will not only tantalize your taste buds but also provide a whopping 55 grams of protein per serving while keeping the fat content to a minimum. Let's get cooking!


  • 8 oz protein penne (225g)
  • 2 tsp olive oil (10ml)
  • 1 tbsp minced garlic (15g)
  • 1 cup diced onions (50g)
  • 2/3 cup diced tomatoes (165g)
  • 32 oz diced chicken breast (905g)
  • 1 tbsp cajun seasoning
  • 1-1/2 cups skim milk (360ml)
  • 1/2 cup chicken broth (120ml)
  • 3 tbsp cornstarch (25g)
  • 1 tbsp cajun seasoning
  • 4 oz fat-free cream cheese (115g)
  • 1/2 cup parmesan cheese (55g)


  1. Cook the Protein Penne: Follow the directions on the package to cook the protein penne. Once cooked, set it aside for later use.

  2. Sauté Onions and Tomatoes: In a skillet, add the olive oil, minced garlic, diced onions, and diced tomatoes. Allow them to cook together for 2-3 minutes until they become tender and fragrant.

  3. Prepare the Cajun Chicken: Cut the chicken breast into cubes and add it to the skillet. Season the chicken with cajun seasoning and continue to cook for 5-7 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

  4. Create the Creamy Mixture: In a separate bowl, combine the skim milk, cornstarch, additional cajun seasoning, and chicken broth. Whisk these ingredients together to create a creamy and flavorful mixture.

  5. Add Milk Mixture and Cheeses: Pour the milk mixture over the cooked chicken in the skillet. Add the fat-free cream cheese and parmesan cheese to the skillet as well. Stir everything together while letting it simmer. The sauce will thicken up and become creamy and delicious.

  6. Combine with Pasta: Finally, add the cooked and strained protein penne to the skillet, mixing it with the creamy cajun chicken sauce.

Macros per Serving: Each serving of this Creamy Cajun Chicken Pasta contains approximately 455 calories, 8 grams of fat, 38 grams of carbohydrates, and a hearty 56 grams of protein.

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