MOST DELICIOUS High Protein Creamy Cajun Chicken Pasta, ONLY 525 calories in One Pan! 🔥👨🏽‍🍳🥘

Ingredients

• 500 g Chicken Breast (skinless, boneless, diced into 1‑½‑inch cubes)
• 2 Tbsp Cajun Seasoning (store‑bought or homemade blend)
• 1 spray Cooking Spray (olive‑oil based preferred)
• 1 medium Onion (diced)
• 3 cloves Garlic (minced)
• 400 g Diced Tomatoes (canned, no‑salt added)
• 250 g Dry Pasta (penne, rotini, or any short pasta)
• 500 ml Chicken Stock (low‑sodium)
• 150 g Light Cream Cheese (reduced‑fat, softened)
• 2 Tbsp Fresh Parsley (chopped, for garnish)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prep All Ingredients

   Dice the chicken breast into 1‑½‑inch cubes, dice the onion, mince the garlic, and open the canned tomatoes. Measure out the pasta, chicken stock, and cream cheese.

   Time: PT10M

2. Season the Chicken

   Place the diced chicken in a bowl, spray lightly with cooking spray, add Cajun seasoning, and toss with your hands until every piece is fully coated.

   Time: PT2M

3. Sear the Chicken

   Heat the large skillet over high heat. Add the seasoned chicken and cook, stirring occasionally, until about halfway done (just starting to turn golden, about 4‑5 minutes).

   Time: PT5M

   Temperature: high

4. Sauté Onion

   Add the diced onion to the pan with the chicken and stir until the onion becomes soft and translucent, about 2 minutes.

   Time: PT2M

   Temperature: medium

5. Add Garlic

   Stir in the minced garlic and cook until fragrant, about 1 minute.

   Time: PT1M

   Temperature: medium

6. Combine Tomatoes, Pasta, and Stock

   Push the chicken‑onion‑garlic mixture to one side of the pan. Add the diced tomatoes, uncooked pasta, and chicken stock. Stir everything together and bring to a light bubble.

   Time: PT2M

   Temperature: medium-high

7. Simmer Until Pasta Is Cooked

   Cover the pan, reduce heat to low, and let the mixture simmer for 10‑12 minutes, or until the sauce has thickened and the pasta is al dente.

   Time: PT12M

   Temperature: low

8. Finish With Cream Cheese

   Remove the pan from heat and stir in the softened light cream cheese until fully melted, creating a rich and creamy sauce.

   Time: PT2M

9. Portion and Garnish

   Divide the pasta into four equal servings, garnish each with chopped fresh parsley, and serve immediately or let cool for meal‑prep storage.

   Time: PT2M

Nutrition Facts

Calories

525

Protein

58 g

Carbohydrates

45 g

Fat

12 g

Fiber

4 g