Save The first time I made this lighter Cajun pasta, my husband actually asked if I'd secretly ordered takeout from that Cajun place downtown. The sauce was velvety, the spices hit just right, but somehow it didn't leave us feeling like we needed to unbutton our pants afterward.
Last summer when my sister was visiting, she watched me make this and kept saying there was no way reduced fat cream cheese could create such luxe results. Then she took a bite and literally stopped talking for five whole minutes.
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Ingredients
- Whole wheat penne: The extra fiber and slightly nutty flavor actually make this pasta more interesting than regular, plus it holds up beautifully in sauce
- Chicken breasts: Slicing them into strips means more surface area for that gorgeous spice coating to work its magic
- Cajun seasoning blend: The backbone of this dish, but don't be afraid to add extra if your family runs toward spice lovers
- Bell peppers: Red and yellow bring natural sweetness that balances the heat while adding gorgeous color contrast
- Reduced fat cream cheese: Creates that silky sauce we crave but with significantly less guilt, though you'd never guess from tasting
- Lemon: The zest and juice brighten everything and cut through the richness just enough
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Instructions
- Get your pasta water going:
- Salt it generously since this is your main chance to season the pasta itself, and cook until it's got that perfect bite in the center
- Season the chicken strips:
- Toss them with all those spices until every piece is evenly coated and smells absolutely intoxicating
- Sear your chicken:
- Let them develop a gorgeous golden crust without overcrowding the pan, which helps lock in those juices
- Caramelize the vegetables:
- They should pick up some color from the pan and soften slightly while still maintaining their shape
- Build that sauce:
- Add the cream cheese and milk, stirring constantly until it transforms into something impossibly smooth and creamy
- Bring it all together:
- Toss the pasta and chicken into that skillet and let everything get thoroughly acquainted
Save This recipe became my go to for new parents, friends recovering from surgery, basically anyone who needs serious comfort food but doesn't need the post meal regret.
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Make It Your Own
Shrimp cook in just a couple minutes and work beautifully here if you want something a bit fancier. For vegetarians, I've used cauliflower florets and they absorb all those spices surprisingly well.
The Spice Balance
Some Cajun seasoning blends run salty, so always taste your sauce before adding extra salt. The smoked paprika is doing heavy lifting here for that deep, almost grilled flavor we all love.
Serving Suggestions
A crisp green salad with vinaigrette cuts through the richness perfectly, though crusty bread for sauce mopping up is never a bad idea. This pasta sits surprisingly well, making it great for meal prep or weeknight leftovers.
- Double the recipe if you're feeding a crowd or want guaranteed lunch tomorrow
- Fresh basil works as a garnish too if parsley's not your thing
- A splash of white wine in the sauce adds lovely depth
Save This is one of those rare recipes where the lighter version somehow tastes better than the full fat original, proving that smart cooking beats heavy indulgence every single time.
Recipe Questions & Answers
- → Can I make this even lighter?
Yes, you can use all skim milk instead of low-fat, increase the vegetables, or use more chicken and less pasta to boost protein while reducing carbohydrates.
- → What pasta works best?
Whole wheat penne adds fiber and nutrients, but regular penne, rotini, or fusilli also work well. Gluten-free pasta makes this suitable for gluten-sensitive diners.
- → How spicy is this dish?
The Cajun seasoning provides moderate heat. For milder flavor, reduce the seasoning by half. For extra kick, add cayenne pepper as suggested in the notes.
- → Can I prepare components ahead?
Cook pasta and season chicken up to a day in advance. Store separately in the refrigerator. Complete the sautéing and sauce assembly when ready to serve.
- → What proteins can substitute chicken?
Shrimp cooks quickly and pairs beautifully with Cajun spices. Tofu absorbs the seasoning well for a plant-based option. Both work perfectly with the creamy sauce.
