Tender chicken and penne tossed in a spicy, creamy Cajun sauce. A lighter, guilt-free version of the classic.
# What You Need:
→ Pasta
01 - 10 oz whole wheat penne
→ Chicken
02 - 2 large boneless, skinless chicken breasts (approximately 14 oz), sliced into strips
03 - 1 tablespoon olive oil
04 - 1 teaspoon Cajun seasoning
05 - 1/2 teaspoon smoked paprika
06 - 1/2 teaspoon garlic powder
07 - 1/2 teaspoon salt
08 - 1/4 teaspoon black pepper
→ Vegetables
09 - 1 red bell pepper, thinly sliced
10 - 1 yellow bell pepper, thinly sliced
11 - 1 small red onion, thinly sliced
12 - 2 cloves garlic, minced
→ Sauce
13 - 2/3 cup reduced-fat cream cheese
14 - 1/2 cup low-fat milk
15 - 1/4 cup grated Parmesan cheese
16 - Zest and juice of 1/2 lemon
17 - 1 tablespoon fresh parsley, chopped
# How-To:
01 - Cook penne according to package instructions until al dente. Drain thoroughly and set aside, reserving 1/4 cup of pasta water for sauce adjustment.
02 - In a medium bowl, combine chicken strips with Cajun seasoning, smoked paprika, garlic powder, salt, and black pepper. Toss until evenly coated.
03 - Heat olive oil in a large skillet over medium-high heat. Add seasoned chicken and sauté for 4 to 5 minutes until golden brown and fully cooked through. Transfer to a plate and set aside.
04 - In the same skillet, add sliced bell peppers and red onion. Sauté for 4 to 5 minutes until softened. Add minced garlic and cook for 1 additional minute.
05 - Reduce heat to medium. Return chicken to the skillet. Add cream cheese and milk, stirring continuously until the mixture becomes smooth and creamy. Add reserved pasta water gradually if sauce appears too thick.
06 - Stir in Parmesan cheese, lemon zest, and lemon juice. Add cooked penne and toss thoroughly to coat evenly with sauce.
07 - Adjust seasoning to taste. Distribute among serving bowls and garnish with chopped fresh parsley. Serve immediately.
