This Spicy Cajun Chicken and Bell Pepper Pasta is a fantastic way to enjoy healthy chicken pasta recipes without sacrificing flavor. You can have a vibrant, satisfying meal on your table in under 30 minutes, perfect for busy weeknights or a delicious weekend treat. This recipe is simple to follow and packed with savory, zesty goodness.
Key Ingredients & Substitutions
- Chicken Breast: Use boneless, skinless chicken thighs for a richer flavor.
- Pasta: Any short pasta like penne, rotini, or farfalle works well. Whole wheat pasta boosts the “healthy chicken pasta recipes” aspect.
- Bell Peppers: A mix of red, yellow, and orange adds color and sweetness.
- Cajun Seasoning: Adjust to your spice preference; ensure it’s salt-free if you control sodium.
- Chicken Broth: Vegetable broth is a fine substitute.
- Olive Oil: Avocado oil also works.
- Garlic: Garlic powder can be used in a pinch, but fresh is best.
Ingredients
Main Ingredients:
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
- 1 large red bell pepper, thinly sliced
- 1 large yellow bell pepper, thinly sliced
- 1 large orange bell pepper, thinly sliced
- 3 cloves garlic, minced
- 1 cup chicken broth
- 1/2 cup milk (dairy or non-dairy unsweetened)
- 8 ounces short pasta (e.g., penne, rotini)
- 2 tablespoons fresh parsley, chopped (for garnish)
Spices:
- 2 tablespoons Cajun seasoning (adjust to your spice preference)
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt (or to taste, depending on your seasoning blend)
How Much Time Will You Need?
- Total Time: 25-30 minutes
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 kcal (depending on ingredients)
- Tools needed: Large skillet, large pot for pasta, cutting board, knife.
Step-by-Step Instructions
1. Cook the Pasta
Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Drain the pasta, reserving about 1/2 cup of the pasta water, then set aside.
2. Prepare the Chicken
While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add the cubed chicken breast and sprinkle with half of the Cajun seasoning, salt, and black pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
3. Sauté the Vegetables
In the same skillet, add the sliced bell peppers and minced garlic. Sauté for 3-5 minutes until the peppers are slightly softened but still have a bit of crispness. You want them tender-crisp.
4. Build the Sauce
Pour in the chicken broth and milk, then stir in the remaining Cajun seasoning. Bring the mixture to a gentle simmer, scraping up any browned bits from the bottom of the skillet. This adds incredible flavor to your healthy chicken pasta recipes.
5. Combine and Finish
Return the cooked chicken to the skillet with the sauce and vegetables. Add the drained pasta and toss everything together to coat. If the sauce seems too thick, add a splash of the reserved pasta water until you reach your desired consistency. Garnish with fresh parsley before serving.
Variation Ideas
- Add More Veggies: Spinach, zucchini, or mushrooms would be delicious additions.
- Creamier Sauce: Stir in a tablespoon of light cream cheese or Greek yogurt at the end for extra creaminess.
- Spice it Up: Add a pinch of red pepper flakes for an extra kick.
- Cheese Please: A sprinkle of grated Parmesan cheese at serving time is always a welcome touch.
Storage Instructions
You can store leftover Spicy Cajun Chicken and Bell Pepper Pasta in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm in a microwave or on the stovetop over medium heat, adding a splash of chicken broth or water if needed to prevent drying out. This makes it a great option for meal prepping healthy chicken pasta recipes.
Frequently Asked Questions (FAQ)
Q: Can I use frozen chicken breast?
A: Yes, just ensure it’s fully thawed and patted dry before cutting and cooking.
Q: Is Cajun seasoning very spicy?
A: It can be, depending on the brand. You can always start with less and add more to taste.
Q: Can I make this dish gluten-free?
A: Absolutely! Just use your favorite gluten-free pasta.
Q: How can I make this dish even healthier?
A: Use whole wheat pasta, reduce the amount of milk, or add extra vegetables like broccoli or spinach. This keeps it aligned with healthy chicken pasta recipes goals.
Q: What if I don’t have all three colors of bell peppers?
A: No problem! Use any combination of bell peppers you have on hand. The flavor will still be delicious.