Description
This Healthier Cajun Chicken Pasta combines whole wheat penne with flavorful, spiced chicken breasts, sautéed vegetables, and a creamy parmesan sauce. It’s a balanced meal featuring lean protein, whole grains, and vibrant veggies, perfect for a quick and tasty dinner that’s both hearty and nutritious.
Ingredients
Scale
Pasta
- 8 ounces whole wheat penne
Chicken
- 2 large chicken breasts (about 12-14 ounces total)
- 4 teaspoons Cajun seasoning
- 2 teaspoons olive oil, divided
Vegetables & Aromatics
- 1 yellow onion, diced
- 1 red bell pepper, sliced
- 1 cup sliced mushrooms
- 3-4 cloves garlic, minced
- 1 roma tomato, diced (for garnish)
Sauce
- 1 1/2 cups milk (preferably low-fat or 2%)
- 1 tablespoon cornstarch
- 1 cup freshly grated Parmesan cheese, plus more for garnishing
Instructions
- Preheat the Oven: Set your oven to 375º F to prepare for finishing the chicken after searing it on the stove.
- Cook Pasta: Prepare the whole wheat penne according to package instructions until al dente. Drain and set aside.
- Slice Chicken: Carefully cut each chicken breast horizontally into two thin pieces, resulting in four thin chicken cutlets for even cooking and better flavor absorption.
- Season Chicken: Use 1 teaspoon of Cajun seasoning on each chicken piece, coating both sides thoroughly to ensure a well-spiced profile.
- Sear Chicken: Heat 1 teaspoon of olive oil in a large skillet over medium heat. Place chicken in a single layer and cook for 4-5 minutes on one side. Flip and cook for another 4-5 minutes until nicely browned.
- Bake Chicken: Transfer the seared chicken pieces to a baking sheet and bake in the preheated oven for 10-12 minutes until completely cooked through.
- Sauté Vegetables: Add the remaining 1 teaspoon of olive oil to the same skillet. Add diced onion, sliced red bell pepper, mushrooms, and minced garlic. Cook over medium heat for 4-5 minutes until onions are translucent and vegetables are tender.
- Prepare Sauce Mixture: In a small bowl, whisk the cornstarch into the milk, ensuring there are no lumps.
- Add Sauce to Skillet: Pour the milk and cornstarch mixture into the skillet with the sautéed vegetables. Heat over medium until the mixture comes to a simmer.
- Simmer and Thicken Sauce: Lower the heat to medium-low and let the sauce simmer for 4-5 minutes until it thickens slightly.
- Add Parmesan Cheese: Stir freshly grated Parmesan cheese into the sauce until fully melted and smooth, forming a creamy sauce coating the vegetables.
- Combine Pasta and Sauce: Add the cooked and drained penne pasta into the skillet. Toss everything together carefully to coat the pasta evenly with the sauce and vegetables.
- Serve: Plate the pasta mixture. Slice the baked chicken into strips and arrange on top. Garnish with diced roma tomato and additional Parmesan cheese for a fresh and cheesy finish.
Notes
- For a lighter version, use skim milk or plant-based milk alternatives.
- Adjust Cajun seasoning amount based on desired spice level.
- Use freshly grated Parmesan cheese for better melting and flavor.
- Ensure chicken is cooked through by checking internal temperature reaches 165º F.
- Whole wheat penne adds fiber and nutrients compared to traditional pasta.
- Leftover pasta can be refrigerated for up to 3 days in an airtight container.
