Creamy Cajun Chicken Shells
It's almost embarrassing how much I've been making this lightened-up Cajun chicken pasta lately. We just can't get enough of the creamy, spicy, smoky sauce and pasta - it's like a bowl full of comfort. Plus, you can make it in about thirty minutes with ingredients you probably already have at home. Perfect for a busy weeknight. This dish was inspired by many restaurant versions, except...it's not a heart attack in a bowl. Making a delicious and healthier version at home with under 400 calories is easy. There are lots of delicious and easy ways to modify the recipe depending on what you have at home and how spicy you like things. You could easily add mushrooms, switch out the chicken for shrimp, or make a vegetarian version. For spice, use less Cajun spice and add paprika and oregano for a less spicy version, or add cayenne pepper or adobo sauce for extra heat.
It's almost embarrassing how much I've been making this lightened-up Cajun chicken pasta lately. We just can't get enough of the creamy, spicy, smoky sauce and pasta - it's like a bowl full of comfort. Plus, you can make it in about thirty minutes with ingredients you probably already have at home. Perfect for a busy weeknight. This dish was inspired by many restaurant versions, except...it's not a heart attack in a bowl. Making a delicious and healthier version at home with under 400 calories is easy. There are lots of delicious and easy ways to modify the recipe depending on what you have at home and how spicy you like things. You could easily add mushrooms, switch out the chicken for shrimp, or make a vegetarian version. For spice, use less Cajun spice and add paprika and oregano for a less spicy version, or add cayenne pepper or adobo sauce for extra heat.
- 4 cloves garlic minced
- 2 tsp. olive oil
- 1 red pepper sliced thin
- 1 green pepper sliced thin
- 1/2 red onion sliced thin
- 1/4 cup scallions
- 8 oz. high fiber shell pasta (or whole wheat)
- .75 lb. boneless skinless chicken breast cut into chunks
- 2 tbsp. cajun seasoning divided
- 14 oz. canned fire roasted diced tomatoes
- 1/4 cup reduced fat cream cheese
- Carbohydrate 7.69017500222797 g
- Cholesterol 56.8881702438908 mg
- Fat 3.94627726119114 g
- Fiber 1.62524998232856 g
- Protein 21.8661396699321 g
- Saturated Fat 1.66948277989549 g
- Serving Size 1 1 serving (184g)
- Sodium 125.535320152115 mg
- Sugar 6.06492501989941 g
- Trans Fat 0.596627779103795 g
- Calories 157 calories
Step-by-step
- Prepare the pasta according to package directions. Drain.
- Toss the chicken with half of the Cajun seasoning. Heat the olive oil over medium-high heat in a skillet. Add the chicken and cook for 6-8 minutes, stirring often, until cooked through. Set aside.
- Add the vegetables to the same pan and cook for 6-8 minutes until tender. If they begin to stick, add 1-2 tablespoons of water.
- Turn heat down to low and add the diced tomatoes (undrained), cream cheese, and remaining Cajun seasoning. Cook until cream cheese melts and the sauce is formed. Taste and season if needed.
- Stir in the chicken and pasta. Serve with scallions.
My Favorite Weeknight Meal: Creamy Cajun Chicken Shells
Let me tell you about my absolute favorite weeknight dinner: Creamy Cajun Chicken Shells. It’s quick, easy, delicious, and best of all, it feels like a real treat without the guilt. I'm a busy professional, juggling work and trying to maintain a healthy lifestyle. Finding quick and satisfying meals that don't compromise on flavor or nutrition is a constant challenge. This recipe is my go-to solution. It hits all the right notes – spicy, creamy, satisfying – and it's on the table in under 30 minutes.
What I love most about this dish is its versatility. It's easily adaptable to what I have on hand. Sometimes I add mushrooms for an extra veggie boost, other times I swap the chicken for shrimp, and occasionally, I even create a completely vegetarian version using black beans. The spice level is also easily adjusted. I can tone it down for a milder taste, or crank it up with a dash of cayenne pepper for an extra kick. One night, I might be craving a comforting, familiar taste while another night I might want something exciting. This dish delivers each time, which is a huge help for a working woman with little time.
The creamy sauce is the star of the show, perfectly balanced between spicy and rich. The Cajun seasoning adds a delicious smoky heat without being overpowering. And the high-fiber pasta ensures that I feel full and satisfied without feeling sluggish. The texture is also wonderful; the pasta is cooked al dente, the chicken is tender, and the vegetables are perfectly tender-crisp. The combination of textures and flavors in this dish is unparalleled. It makes this dish a perfect weeknight choice, it’s ready in 30 minutes which makes it ideal for busy lifestyles.
One of the things that initially drew me to this recipe was its health benefits. Unlike many restaurant versions of Cajun pasta, which can be loaded with calories and unhealthy fats, this recipe is surprisingly light. It’s packed with protein and fiber, leaving me feeling energized and satisfied. The ingredients are easily accessible too. I usually have most of them in my pantry or fridge. The only ingredients I need to buy are usually fresh ingredients.
Another fantastic thing about this dish is how easily it can be modified to suit your taste preferences. Are you a spice fiend? Then add some extra Cajun seasoning or even a pinch of cayenne pepper. More of a mild-mannered eater? Reduce the Cajun spice and add some paprika and oregano for extra flavor without the heat. You can also add different vegetables such as broccoli or zucchini for added nutrients.
This Creamy Cajun Chicken Shells recipe is more than just a meal; it’s a testament to the fact that healthy and delicious can coexist. It’s a versatile, adaptable, and satisfying dish that I highly recommend. Whether you're a busy professional, a stay-at-home mom, or simply someone who appreciates a quick and flavorful meal, this recipe is a must-try. Give it a shot – you won't be disappointed!
Tips and Tricks:
- For an even creamier sauce, use full-fat cream cheese.
- Add some chopped spinach or kale for extra nutrients.
- If you don't have fire-roasted diced tomatoes, you can use regular canned diced tomatoes.
- Garnish with some freshly grated Parmesan cheese for an extra touch of flavor.
This recipe is a keeper in my cookbook, and I hope it becomes a staple in yours too! The next time you're looking for a quick, delicious, and healthy weeknight dinner, look no further than Creamy Cajun Chicken Shells. Enjoy!
