Skinny Cajun Chicken Penne

Indulge in a guilt-free twist on comfort food with this Skinny Cajun Chicken Penne, a vibrant and wholesome pasta dish that's big on flavor but light on calories. This recipe pairs tender strips of Cajun-seasoned chicken with colorful sautéed bell peppers, all tossed in a creamy, yet low-fat sauce made with nonfat Greek yogurt, low-fat milk, and a touch of parmesan cheese. Whole wheat penne adds a hearty, nutritious base while still delivering that satisfying pasta texture. Ready in just 40 minutes, it's the perfect weeknight dinner for families or meal prep enthusiasts. With bold Cajun spices and a creamy finish, this healthy chicken pasta recipe is sure to become a new favorite. Garnish with fresh parsley for a bright, herbaceous touch!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 8 ounces whole wheat penne pasta
• 1 tablespoon olive oil
• 2 tablespoons Cajun seasoning
• 1 large red bell pepper
• 1 large green bell pepper
• 1 large yellow bell pepper
• 3 pieces garlic cloves, minced
• 1 cup low-sodium chicken broth
• 1 cup nonfat plain Greek yogurt
• 0.5 cup low-fat milk
• 0.25 cup parmesan cheese, grated
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley, chopped (optional)

Directions

Step 1

Bring a large pot of salted water to boil. Cook the whole wheat penne pasta according to package instructions until al dente. Drain and set aside.

Step 2

While the pasta cooks, slice the chicken breasts into thin strips and season evenly with 1 tablespoon of Cajun seasoning.

Step 3

Heat a large skillet over medium heat and add olive oil. Once hot, add the seasoned chicken and cook for 5-7 minutes, or until fully cooked and golden brown. Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add the minced garlic and all chopped bell peppers. Cook for 3-4 minutes, stirring occasionally, until the peppers start to soften.

Step 5

Reduce the heat to low and add the chicken broth, nonfat plain Greek yogurt, low-fat milk, and the remaining 1 tablespoon of Cajun seasoning. Stir until the sauce is smooth and creamy.

Step 6

Add the cooked penne pasta and the cooked chicken to the skillet. Toss everything together until the pasta and chicken are well coated in the sauce.

Step 7

Stir in the parmesan cheese, salt, and black pepper. Cook for an additional 2-3 minutes to heat through.

Step 8

Serve immediately, garnished with chopped parsley if desired.

Nutrition Facts

Serving size	(1812.5g)

Amount per serving	% Daily Value*
Calories	2010.3

Total Fat 41.9g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 337.7mg	0%
Sodium 5985.6mg	0%
Total Carbohydrate 220.8g	0%
Dietary Fiber 28.5g	0%
Total Sugars 32.3g
Protein 182.0g	0%

Vitamin D 53.9IU	0%
Calcium 841.2mg	0%
Iron 13.8mg	0%
Potassium 3479.1mg	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: 19.0%

Protein: 36.6%

Carbs: 44.4%