Cajun Chicken and Vegetable Pasta
45 min
|
intermediate
|
low-fat,
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 min | 25 min | 45 min |
Introduction
This Cajun chicken and vegetable pasta is creamy, spicy, and still on the lighter side thanks to protein packed Greek yogurt sauce.
It is perfect for busy weeknights when you want a colorful, veggie loaded dinner that feels cozy but not heavy.
Ingredients (4 servings)
Ingredients for the Chicken
Ingredients for the Pasta and Veggies
Ingredients for the Light Greek Yogurt Sauce
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How to Make Cajun Chicken and Vegetable Pasta
-
Prep and season the chicken
Pat the chicken strips dry with paper towels so the seasoning sticks well and browning improves.
In a bowl, toss the chicken with olive oil, Cajun seasoning, garlic powder, onion powder, smoked paprika, salt, and pepper.
-
Cook the pasta
Bring a large pot of salted water to a boil and cook the whole wheat penne until al dente.
Reserve at least half a cup of the hot pasta water, then drain the pasta and set it aside.
-
Sear the chicken
Heat a large deep skillet over medium high and add a drizzle of olive oil if needed.
Spread the seasoned chicken in a single layer and cook, stirring once or twice, until browned and cooked through.
Transfer the cooked chicken to a plate and keep it warm while you cook the vegetables.
-
Saute the vegetables
In the same skillet, add olive oil, then the sliced bell peppers and red onion, and cook over medium heat.
Stir occasionally until the peppers soften slightly and the onions turn translucent with a few golden edges.
Add the minced garlic, Cajun seasoning, salt, and pepper, and cook for about one minute until fragrant.
-
Mix the yogurt sauce
In a bowl, whisk the Greek yogurt, lemon juice, olive oil, garlic powder, Cajun seasoning, and a pinch of salt.
Whisk in the warm pasta water a little at a time until the sauce turns smooth and pourable, not runny.
-
Combine and serve
Add the cooked pasta and chicken to the skillet with the vegetables and toss everything gently over low heat.
Pour the yogurt sauce over the mixture, toss again to coat, and taste for salt, pepper, or extra Cajun seasoning.
Serve hot, topped with extra yogurt sauce or a squeeze of lemon if you like a brighter flavor.
Substitutions
- Chicken -> Shrimp
- Use peeled medium shrimp instead of chicken and cook them just until pink for a slightly sweeter, brinier flavor.
- Whole wheat penne -> Gluten free pasta
- Swap in your favorite firm gluten free pasta so the dish stays hearty while working for gluten sensitive guests.
- Greek yogurt -> Cashew cream
- Blend soaked cashews with water and lemon, then use instead of yogurt for a dairy free sauce that tastes luxurious.
Tips
- Get deep color on the chicken
- Let the chicken sit undisturbed for a couple minutes per side so it browns instead of steaming in the pan.
- Slice the veggies evenly
- Cut the peppers and onion into similar size strips so they cook at the same rate and keep some bite.
- Season in layers
- Using Cajun seasoning on the chicken, vegetables, and sauce builds flavor without needing a heavy amount of salt later.
- Keep the yogurt sauce silky
- Take the skillet off the heat before adding the yogurt sauce so it warms gently and does not curdle.
- Plan for leftovers
- Rewarm leftovers gently with a splash of water or broth so the sauce loosens and the pasta stays tender.
Nutrition Facts *
| Energy | 419 | kcal |
|---|---|---|
| Protein | 36 | g |
| Total Fat | 12 | g |
| Carbohydrates | 48 | g |
| Dietary Fiber | 7 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How do I keep the Greek yogurt sauce from curdling?
- Use warm, not boiling, pasta water in the sauce and avoid simmering the finished pasta over high heat.
- What if my pasta seems dry after mixing everything together?
- Stir in a few tablespoons of reserved pasta water or milk until the pasta looks glossy and lightly sauced.
- Can I make this dish less spicy for kids?
- Use a mild Cajun blend or half the seasoning, then add extra spice at the table if needed.
- Can I use cooked rotisserie chicken instead of raw chicken breasts?
- Yes, add shredded rotisserie chicken with the cooked vegetables, warm it through, then toss with the pasta and sauce.
Serving Suggestions
This Cajun chicken and vegetable pasta brings cozy comfort with bright, fresh flavors in every bite.
Serve it with a simple green salad or roasted broccoli for a complete, colorful dinner that still tastes indulgent.
Try swapping in shrimp or smoked turkey sausage on busy nights to keep the dish exciting without extra effort.
Reviews
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thetasteista, San Francisco, CA: So flavorful, easy, and absolutely delicious!
: Happy it was a hit and stayed easy to pull off, especially with that Cajun-spiced chicken and peppers! 😊
Made this recipe? How did it go?
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