Low Sodium Cajun Chicken Pasta

Transform your weeknight dinner routine with this Low Sodium Cajun Chicken Pasta—a healthier twist on a classic comfort dish! Featuring tender strips of seasoned chicken, vibrant tri-color bell peppers, and whole wheat penne pasta, this recipe delivers bold Cajun flavors without the extra salt. A creamy, herb-infused sauce made with unsalted chicken broth, heavy cream, and a touch of parmesan cheese ties everything together for a dish that’s indulgent yet mindful. Ready in just under an hour, this low-sodium pasta is packed with protein, loaded with veggies, and finished with a sprinkle of fresh parsley for the perfect finishing touch. It's a heart-smart, flavor-packed recipe the whole family will love!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons unsalted Cajun seasoning
• 8 ounces whole wheat penne pasta
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 medium green bell pepper
• 1 medium small red onion
• 3 pieces garlic cloves, minced
• 1 teaspoon fresh oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 0.25 teaspoon cayenne pepper
• 1 cup unsalted chicken broth
• 0.5 cup heavy cream
• 0.25 cup parmesan cheese, grated
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Start by slicing the chicken breasts into thin strips and season them with the unsalted Cajun seasoning, making sure they are well-coated on all sides.

Step 2

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

Step 3

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

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Add the sliced red, yellow, and green bell peppers, as well as the sliced red onion. Sauté for about 5 minutes or until the vegetables begin to soften.

Step 5

Add the minced garlic to the skillet and cook for an additional 1 minute until fragrant.

Step 6

Stir in the fresh oregano, dried thyme, black pepper, and cayenne pepper. Cook for another 30 seconds to release the flavors of the spices.

Step 7

Pour in the unsalted chicken broth and bring to a simmer. Let it cook for about 3 minutes, allowing the liquid to reduce slightly.

Step 8

Stir in the heavy cream and parmesan cheese, stirring until the cheese is melted and the sauce is creamy.

Step 9

Return the cooked chicken strips to the skillet, mixing them well with the sauce and vegetables. Let everything heat through for 2-3 minutes.

Step 10

Add the cooked pasta to the skillet, tossing to coat all the ingredients evenly with the sauce.

Step 11

Garnish with freshly chopped parsley before serving. Serve hot and enjoy your flavorful low-sodium Cajun chicken pasta.

Nutrition Facts

Serving size	(1550.2g)

Amount per serving	% Daily Value*
Calories	2335.7

Total Fat 93.0g	0%
Saturated Fat 36.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 435.8mg	0%
Sodium 710.2mg	0%
Total Carbohydrate 207.9g	0%
Dietary Fiber 27.8g	0%
Total Sugars 22.3g
Protein 152.8g	0%

Vitamin D 3.5IU	0%
Calcium 473.7mg	0%
Iron 14.8mg	0%
Potassium 3213.4mg	0%

*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: 36.7%

Protein: 26.8%

Carbs: 36.5%