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High protein creamy Cajun pasta

This high protein creamy Cajun pasta is a quick, flavor-packed meal made with tender chicken, a rich blended sauce, and simple ingredients. Perfect for meal prep and ready in under 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 Servings
Course: dinner, lunch, Main Course
Cuisine: Italian
Calories: 512

Ingredients
  

  • 120 g pasta
  • 120 g sliced capsicum
  • 90 g sliced red onion
  • 2 garlic cloves
  • Cajun seasoning
  • Salt and pepper
  • Smoked paprika
  • 35 g tomato paste
  • 55 g light cream cheese
  • 280 g diced chicken breast
  • Fresh parsley optional

Method
 

  1. Cook pasta according to package instructions. Reserve some pasta water.
  2. In a pan, sauté capsicum, onion, and garlic with Cajun seasoning, salt, pepper, and paprika.
  3. Add tomato paste and cook for a few minutes.
  4. Transfer mixture to a blender with cream cheese and a splash of pasta water. Blend until smooth.
  5. Cook chicken in the same pan with Cajun seasoning until almost done.
  6. Pour in the sauce and let it simmer gently.
  7. Add cooked pasta and mix well. Simmer for a few minutes.
  8. Serve and garnish with parsley if desired.

Notes

  • Add more pasta water if the sauce is too thick
  • Adjust Cajun seasoning to control spice level
  • Greek yogurt can replace cream cheese for a lighter option
  • Avoid overcooking the chicken to keep it juicy

 

Nutrition (per serving)

  • Calories: 512
  • Carbs: 50.5g
  • Fat: 9g
  • Protein: 49.5g