Tender chicken, whole-wheat pasta, and vibrant vegetables in a creamy, lightened Cajun sauce with Greek yogurt.
# What You Need:
→ Proteins
01 - 2 medium boneless, skinless chicken breasts (about 14 oz), cut into bite-sized strips
→ Pasta
02 - 9 oz whole-wheat penne or rigatoni
→ Vegetables
03 - 1 red bell pepper, thinly sliced
04 - 1 green bell pepper, thinly sliced
05 - 1 small red onion, thinly sliced
06 - 2 cloves garlic, minced
07 - 3.5 oz baby spinach
→ Sauce & Dairy
08 - ¾ cup low-sodium chicken broth
09 - ½ cup plain 0% Greek yogurt
10 - ¼ cup light cream cheese, softened
11 - 2 tbsp grated Parmesan cheese
→ Spices & Seasonings
12 - 1 tbsp Cajun seasoning
13 - ½ tsp smoked paprika
14 - ½ tsp dried thyme
15 - ½ tsp salt
16 - ¼ tsp black pepper
17 - Pinch of cayenne pepper (optional)
→ Oils
18 - 1 tbsp olive oil
# Steps:
01 - Prepare pasta according to package directions. Reserve ½ cup of the pasta water, then drain and set aside.
02 - Combine chicken strips with ½ tablespoon Cajun seasoning, salt, and black pepper, coating evenly.
03 - Heat olive oil in a large nonstick skillet over medium-high heat. Add chicken and cook 4 to 5 minutes until browned and cooked through. Remove and keep covered.
04 - In the same skillet, sauté bell peppers and red onion for 4 to 5 minutes until softened, then add garlic and cook for 30 seconds.
05 - Incorporate remaining Cajun seasoning, smoked paprika, dried thyme, and cayenne pepper if using. Stir to combine.
06 - Pour in chicken broth, scraping up brown bits from the pan. Lower heat to medium-low.
07 - Whisk in cream cheese until smooth, then blend in Greek yogurt and Parmesan cheese until sauce is creamy. Thin sauce with reserved pasta water as needed.
08 - Return chicken to skillet along with baby spinach. Cook 1 to 2 minutes until spinach wilts.
09 - Add cooked pasta to skillet, tossing thoroughly to coat. Heat through for 1 to 2 minutes.
10 - Adjust seasoning if needed. Serve immediately, optionally garnished with extra Parmesan or chopped parsley.
