About this recipe
Cajun pasta usually means a heavy cream pot. This version keeps the spice and smoke, then finishes with Greek yogurt so it stays under 500 calories.
Chicken cooks in the same skillet as the sauce. Pasta boils while the chicken sears so dinner lands in about 30 minutes.
Keep the heat low once yogurt goes in. Gentle warmth makes it silky. A hard boil can make it look curdled.
PASTA
Step 1
Bring a large pot of well-salted water to a rolling boil. Cook pasta until al dente, usually 9 to 11 minutes. Reserve 3/4 cup pasta water, then drain.
CHICKEN
Step 2
Pat chicken dry. Toss with Cajun seasoning and a pinch of salt.
Step 3
Heat oil in a large skillet over medium-high. Add chicken in a single layer. Cook until browned and 165°F, 3 to 4 minutes per side. Transfer to a plate.
SAUCE
Step 4
Reduce heat to medium. Add bell pepper and cook until softened, 3 to 4 minutes. Stir in garlic for 30 seconds until fragrant.
Step 5
Add broth or 1/2 cup pasta water and scrape up browned bits. Simmer gently over medium-low for 1 to 2 minutes.
Step 6
Reduce heat to low. Stir in yogurt until smooth. Return chicken and pasta. Toss with a splash of pasta water until coated. Taste for salt. Top with scallions if using and serve.
Tips
Cajun blends vary in salt and heat. Start with 1 tablespoon if yours is salty, then taste.
If the sauce looks thick, loosen with pasta water a spoonful at a time until it coats the noodles.
Swaps
Greek yogurtLight cream cheese
2 oz softened; melt gently over low heat. Slightly richer.
Chicken breastBoneless chicken thighs
Same weight; cook to 165°F, often 1 minute longer per side.
Equipment
Large pot · Large skillet · Colander · Instant-read thermometer
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