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Skinny Cajun Chicken Pasta

A lighter, spicy Cajun pasta with whole wheat penne, chicken, and andouille in a creamy, low-fat sauce.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Servings: 8 servings

Ingredients

  • 16 oz whole wheat penne pasta cooked
  • 2 teaspoons olive oil
  • 1/2 cup yellow onion finely chopped
  • 1/4 cup red bell pepper finely chopped
  • 1/4 cup green bell pepper finely chopped
  • 3 garlic cloves peeled and minced
  • 1 cup andouille sausage chicken or regular andouille, cut into 1" cubes
  • 1 Tablespoon Cajun seasoning
  • 2 cups shredded cooked chicken or shredded rotisserie chicken
  • 1 1/2 cups skim milk
  • 1/2 cup shredded low-fat Parmesan cheese
  • 1 Tablespoon cornstarch or arrowroot or tapioca starch
  • 1/4 cup chicken broth

Instructions

  • Cook the whole wheat penne according to package directions; drain, rinse under cold water, and set aside.
  • Heat the olive oil in a large deep skillet or soup pot over medium-high heat.
  • Add the chopped onion, red and green bell peppers, and minced garlic; sauté until the vegetables are softened and the garlic is fragrant, taking care not to burn it, about 4–5 minutes.
  • Add the andouille sausage cubes and sauté until heated through, about 5 minutes, stirring occasionally.
  • Stir in the Cajun seasoning and the shredded cooked chicken; cook until the chicken is heated through, about 2–3 minutes.
  • Add the cooked penne to the skillet and stir to combine with the meat and vegetables.
  • Slowly pour in the skim milk and bring the mixture to a gentle simmer; cook for about 5 minutes to meld flavors.
  • Optional: In a small bowl, whisk the cornstarch (or arrowroot/tapioca) with the chicken broth until smooth, then pour into the simmering pasta and stir until the sauce thickens.
  • Stir in the shredded low-fat Parmesan until melted and combined, then remove from heat and serve.

Equipment

  • Large Pot
  • Large Deep Skillet
  • Knife
  • Cutting Board
  • Measuring cups and spoons
  • small bowl
  • whisk or fork

Notes

  • Use rotisserie chicken to save time.
  • Whisk starch with broth to avoid lumps.
  • Do not overcook garlic to prevent bitterness.
  • Adjust Cajun seasoning to taste.