A flavorful dish with tender chicken, colorful peppers, and a creamy spiced sauce on whole-wheat pasta.
# Components:
→ Proteins
01 - 2 medium boneless, skinless chicken breasts, cut into bite-sized strips (approximately 14 oz)
→ 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 (180 ml)
09 - ½ cup plain 0% Greek yogurt (120 g)
10 - ¼ cup light cream cheese, softened (60 ml)
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
# Directions:
01 - Prepare pasta following package directions. Reserve ½ cup (120 ml) of pasta water, then drain and set aside.
02 - Toss chicken strips with half the Cajun seasoning, salt, and black pepper.
03 - Heat olive oil in a large nonstick skillet over medium-high heat. Cook chicken for 4 to 5 minutes until browned and fully cooked. Remove and cover lightly.
04 - In the same skillet, cook bell peppers and onion for 4 to 5 minutes until softened. Add garlic and cook for 30 seconds more.
05 - Stir in remaining Cajun seasoning, smoked paprika, dried thyme, and cayenne pepper if using.
06 - Pour in chicken broth, scraping up browned bits. Reduce heat to medium-low.
07 - Whisk in cream cheese until smooth. Add Greek yogurt and Parmesan cheese, mixing until creamy. Thin sauce with reserved pasta water as needed.
08 - Add spinach and cooked chicken to skillet; cook 1 to 2 minutes until spinach wilts.
09 - Stir in cooked pasta, ensuring even coating. Warm through for 1 to 2 minutes.
10 - Adjust seasoning to taste. Serve immediately, optionally garnished with extra Parmesan or chopped parsley.
