By MawMaw Shirley's birthday weekend was quiet but good. We gathered at her house again and made gumbo. I stirred the roux and thought about how the flood felt far away when we were all together eating.
This week I finished a big science project about flood-resistant building. Daddy helped me with the pictures of our raised foundation. The teacher gave me an A and said it was personal.
I helped Jamal with his homework for the first time. He's a sophomore in high school now and acts like he knows everything, but he let me explain some math.
At night I wrote: "Family is the best medicine after a storm." Twelve years old and grateful for the new house, the new kitchen, and the old lessons from MawMaw. The roux of our life is turning a deeper, stronger color. I'm stirring with love and patience.
After a weekend full of gumbo and gratitude, I wanted to keep that warm Cajun spirit going in our new kitchen—but in a way that was just mine to make. This lightened-up creamy Cajun chicken pasta felt right because it takes those bold flavors MawMaw taught me to love and puts them into something I can cook on a weeknight, all by myself. It’s a little bit of the old lessons in a brand new pot.
Lightened Up Creamy Cajun Chicken Pasta
Prep Time: 10 min | Cook Time: 25 min | Total Time: 35 min | Servings: 4
Ingredients
- 12 oz penne or rigatoni pasta
- 1 lb boneless, skinless chicken breasts, sliced into strips
- 2 tsp Cajun seasoning, divided
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- 1 tbsp olive oil
- 1 tbsp unsalted butter
- 3 cloves garlic, minced
- 1 medium yellow onion, diced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup low-sodium chicken broth
- 3/4 cup plain Greek yogurt (full-fat or 2%)
- 1/2 cup light cream cheese, softened
- 1/4 cup grated Parmesan cheese
- Salt and black pepper to taste
- Fresh parsley, chopped, for garnish
Instructions
- Cook the pasta. Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Reserve 1/2 cup pasta water, then drain and set aside.
- Season the chicken. Toss chicken strips with 1 1/2 tsp Cajun seasoning, smoked paprika, and garlic powder until evenly coated.
- Sear the chicken. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook 5–6 minutes, turning once, until golden and cooked through. Transfer to a plate and tent loosely with foil.
- Build the base. Reduce heat to medium. Add butter to the same skillet. Sauté onion and bell peppers for 4–5 minutes until softened. Add garlic and cook 1 minute more, stirring constantly.
- Make the sauce. Pour in chicken broth and scrape up any browned bits from the pan. Stir in cream cheese until melted and smooth, about 2 minutes. Remove from heat and fold in Greek yogurt and Parmesan. Season with remaining 1/2 tsp Cajun seasoning, salt, and pepper.
- Combine. Add drained pasta to the skillet and toss to coat. If sauce is too thick, add reserved pasta water a splash at a time. Slice the rested chicken and lay it over the top.
- Serve. Divide into bowls and garnish with fresh parsley. Serve immediately.
Nutrition (per serving)
Calories: 520 | Protein: 42g | Fat: 14g | Carbs: 54g | Fiber: 3g | Sodium: 580mg