High-Protein Creamy Cajun Chicken Pasta

Ingredients

• 800 g Chicken breast (Diced into cubes)
• Cooking spray (Avocado cooking spray used by the creator; spray the chicken)
• 1 tsp Garlic powder
• 1 tsp Onion powder
• 1 tsp Smoked paprika
• 1 tsp Oregano
• 0.5 tsp Cayenne pepper (Description allows 0.5–1 tsp depending on spice preference; video text specifies 1/2 tsp)
• 1 tsp Salt (Listed together with pepper as “tsp salt & pepper”; individual amounts are not specified)
• 1 tsp Black pepper (Listed together with salt as “tsp salt & pepper”; individual amounts are not specified)
• 1 White onion (Medium, diced)
• 2.5 cloves Garlic (Diced; source gives 2–3 cloves in description and 2 cloves in video text)
• 400 g Chopped tomatoes (1 can)
• 275 g Penne pasta (Uncooked/dry)
• 500 ml Chicken stock (Oxo brand listed)
• 150 g Light cream cheese (Philadelphia Lightest brand listed)
• 2 tbsp Parmesan (Sprinkle between the four meal-prep portions)
• Parsley (Fresh, chopped; for garnish)
• 1 tsp Water (For reheating; add to each portion)

Steps

1. 1

   Dice the chicken breast into cubes. Spray it with cooking spray, then add the garlic powder, onion powder, smoked paprika, cayenne, salt, pepper, and oregano. Mix with your hands until the chicken is fully coated.

2. 2

   Heat a pan over high heat. Add the seasoned chicken and cook until it is about halfway done.

3. 3

   Add the diced onion to the pan and stir until softened.

4. 4

   Add the diced garlic and cook until fragrant.

5. 5

   Push the chicken and vegetables to the side of the pan. Pour in the chopped tomatoes, uncooked penne, and chicken stock.

6. 6

   Bring the mixture to a light bubble. Cover the pan and simmer over low heat for 10–12 minutes, until the sauce thickens and the pasta is cooked.

7. 7

   Add the light cream cheese and stir it through until the sauce is rich and creamy.

8. 8

   Divide the pasta into four equal meal-prep portions. Garnish with Parmesan and fresh chopped parsley.

9. 9

   Store the portions in meal-prep boxes in the refrigerator for up to 5 days.

10. 10

    To reheat a portion, partially cover it and microwave for 2–3 minutes with 1 teaspoon of water. Stir until creamy and enjoy.

Notes

The source gives 275 g uncooked penne in the description and visible video text; a separate sampled frame briefly shows 215 g, which conflicts with those repeated recipe details. The description specifies cayenne as 0.5–1 tsp to taste, while the video text specifies 1/2 tsp. The amount of salt versus pepper within the combined “tsp salt & pepper” listing is unclear. Creator states 525 calories, 58 g protein, 63 g carbohydrate, and 5 g fat per meal. Reheating guidance is included in the source.

Nutrition per serving

• main
• meal prep
• high protein
• Cajun-inspired
• creamy
• stovetop
• make-ahead