Skinny Cajun Chicken Pasta

Are you ready to spice up your dinner routine with a dish that’s not only packed with flavor but also light on the waistline? Introducing Skinny Cajun Chicken Pasta, a delightful fusion of hearty ingredients and zesty seasonings that will leave your taste buds dancing. This recipe is perfect for weeknight dinners or meal prepping for a busy week ahead. With whole wheat penne, chicken, andouille sausage, and a creamy sauce that won’t break your calorie bank, it’s a dish you can feel good about serving to your family. Let’s dive into what makes this recipe stand out!

What Sets This Recipe Apart

The Skinny Cajun Chicken Pasta is not your average pasta dish. It brings the bold flavors of Cajun cuisine into a healthy, satisfying meal. The use of whole wheat penne not only adds a nutty flavor but also boosts fiber content. By incorporating chicken andouille sausage and shredded chicken, this recipe provides a protein punch while keeping it light with skim milk and low-fat cheese. Plus, the homemade Cajun seasoning ensures every bite is packed with flavor without the unnecessary calories.

What Goes In

To prepare this delicious Skinny Cajun Chicken Pasta, you’ll need the following ingredients:

• 16 oz whole wheat penne pasta, cooked
• 2 teaspoons olive oil
• 1/2 cup yellow onion, finely chopped
• 1/4 cup red bell pepper, finely chopped
• 1/4 cup green bell pepper, finely chopped
• 3 garlic cloves, peeled and minced
• 1 cup chicken andouille sausage or regular andouille, cut into 1″ cubes
• 1 tablespoon Cajun seasoning
• 2 cups shredded cooked chicken or shredded rotisserie chicken
• 1 1/2 cups skim milk
• 1/2 cup shredded low-fat parmesan cheese
• 1 tablespoon cornstarch, arrowroot, or tapioca starch
• 1/4 cup chicken broth

Equipment Breakdown

To make this Skinny Cajun Chicken Pasta, you will need:

• Large Pot: For boiling the pasta and making the sauce.
• Skillet: For sautéing the vegetables and sausage.
• Measuring Cups and Spoons: To ensure accuracy in your ingredients.
• Wooden Spoon: For stirring everything together.
• Colander: For draining the cooked pasta.

Skinny Cajun Chicken Pasta in Steps

Step 1: Cook the Pasta

Begin by cooking the whole wheat penne pasta according to package directions in a large pot of salted boiling water. Once al dente, drain and set aside.

Step 2: Sauté the Vegetables and Sausage

In a large skillet, heat the olive oil over medium heat. Add the finely chopped yellow onion, red bell pepper, and green bell pepper. Sauté until the vegetables are soft, about 5 minutes. Then, add the minced garlic and cook for an additional 1 minute. Toss in the andouille sausage and Cajun seasoning, stirring well to combine.

Step 3: Add the Chicken

Stir in the shredded cooked chicken and allow it to heat through for a few minutes.

Step 4: Create the Sauce

In a small bowl, whisk together the skim milk and cornstarch until smooth. Pour this mixture into the skillet, adding the chicken broth as well. Stir continuously until the sauce thickens, about 3-5 minutes.

Step 5: Combine with Pasta

Add the cooked penne pasta to the skillet and gently toss to coat the pasta in the creamy Cajun sauce. Remove from heat and mix in the shredded low-fat parmesan cheese until melted and well incorporated.

Step 6: Serve and Enjoy!

Serve the Skinny Cajun Chicken Pasta hot, garnished with additional parmesan cheese if desired. Enjoy the wonderful burst of flavors!

Smart Substitutions

If you’re looking to customize your Skinny Cajun Chicken Pasta, consider these substitutions:

• Pasta: Swap whole wheat penne for gluten-free pasta if needed.
• Protein: Use turkey sausage or omit the sausage for a vegetarian option.
• Cheese: Substitute with nutritional yeast for a dairy-free version.
• Milk: Almond milk or oat milk can replace skim milk for a non-dairy alternative.

Watch Outs & How to Fix

While making this Skinny Cajun Chicken Pasta, here are some common pitfalls and how to address them:

• Too Thick Sauce: If your sauce becomes too thick, simply add a bit more chicken broth or skim milk to loosen it up.
• Overcooked Pasta: To prevent mushy pasta, make sure to cook it al dente and toss it with the sauce shortly after draining.
• Flavorless Dish: If the dish lacks flavor, add more Cajun seasoning a little at a time until it reaches your desired spiciness.
• Burnt Garlic: Be careful not to burn the garlic; add it after the vegetables have softened to avoid bitterness.

Storage Pro Tips

To ensure your Skinny Cajun Chicken Pasta stays fresh:

Store leftover pasta in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of milk to help revive the creamy sauce.

Troubleshooting Q&A

Can I freeze the Skinny Cajun Chicken Pasta?

Yes, you can freeze the pasta! Allow it to cool completely before transferring it to an airtight container. It can be frozen for up to 3 months. Reheat thoroughly from frozen, adding a bit of liquid to maintain creaminess.

What if I don’t have Cajun seasoning?

No worries! You can make your own Cajun seasoning by mixing paprika, cayenne pepper, garlic powder, onion powder, thyme, oregano, and black pepper to taste.

How can I make this dish spicier?

If you enjoy heat, consider adding more Cajun seasoning or incorporating diced jalapeños or red pepper flakes into the dish.

Can I add vegetables to this recipe?

Absolutely! Feel free to add your favorite vegetables such as spinach, zucchini, or mushrooms for extra nutrients and flavor.

Healthy-ish Favorites

If you love the flavors of this Skinny Cajun Chicken Pasta, you might also enjoy these dishes:

• Creamy Cajun Shrimp Linguine
• Cajun Andouille Sausage Pasta Bake
• Cheesy Chicken Enchilada Pasta Bake

That’s a Wrap

There you have it: a delicious, wholesome, and easy recipe for Skinny Cajun Chicken Pasta. It’s perfect for those busy weeknights when you want something quick but satisfying. With its creamy texture, a hint of spice, and the goodness of whole grains and lean proteins, this dish is sure to become a family favorite. Enjoy your cooking adventure and relish every bite of this flavorful pasta dish!