restaurant Ingredients

• 1 lb boneless skinless chicken breast
• 8 oz short pasta
• 3/4 cup plain Greek yogurt
• 1/2 cup low-sodium chicken broth
• 1/2 cup reserved pasta water
• 1 tablespoon olive oil
• 2 tablespoons Cajun seasoning
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon black pepper
• 2 tablespoons cream cheese
• 1/4 cup grated parmesan cheese
• 1 tablespoon fresh lemon juice
• 2 cups baby spinach
• 1 medium red bell pepper
• 2 tablespoons fresh parsley
• to taste salt
• optional red pepper flakes

list_alt Instructions

1. 1
   Bring a large pot of salted water to a boil. Add the pasta and cook until just al dente according to package directions. Before draining, reserve at least 1/2 cup of the starchy pasta water. This pasta water is important because it helps the creamy high-protein sauce cling to the noodles and become glossy instead of thick or dry. Drain the pasta and set it aside while you finish the chicken and sauce.
2. 2
   While the pasta cooks, place the chicken pieces in a bowl and season them with Cajun seasoning, garlic powder, smoked paprika, onion powder, black pepper, and a small pinch of salt only if your Cajun blend is not already salty. Toss well so every piece is coated. Cutting the chicken into small pieces helps it cook quickly, which keeps this recipe fast enough for a true 20-minute dinner.
3. 3
   Heat the olive oil in a large skillet over medium-high heat. Add the seasoned chicken in a single layer and cook for 5 to 7 minutes, stirring occasionally, until the chicken is golden on the outside and cooked through. If using sliced red bell pepper, add it during the last 2 to 3 minutes so it softens slightly while staying colorful. The goal is juicy chicken with browned Cajun spices, because those browned bits create the base flavor for the creamy sauce.
4. 4
   Lower the heat to medium-low. Add the chicken broth to the skillet and scrape up any flavorful browned bits from the bottom. If using cream cheese, stir it in now until mostly melted. Add the spinach if using and let it wilt for about 1 minute. This creates a savory base before adding the Greek yogurt or blended cottage cheese, which should not be boiled aggressively.
5. 5
   In a small bowl, whisk the Greek yogurt with lemon juice and a few tablespoons of warm pasta water until smooth. This step tempers the yogurt and helps prevent curdling. If you are using cottage cheese instead, blend it until completely smooth before adding it to the skillet. Turn the heat to low, then stir the yogurt mixture into the skillet gently until a creamy sauce forms.
6. 6
   Add the drained pasta to the skillet and toss everything together. Sprinkle in the parmesan cheese if using, then add reserved pasta water a little at a time until the sauce becomes silky and coats the pasta evenly. Taste and adjust with more Cajun seasoning, black pepper, lemon juice, or red pepper flakes. Keep the heat low and avoid boiling the sauce so it stays creamy.
7. 7
   Serve immediately with fresh parsley, extra parmesan, cracked black pepper, and a light squeeze of lemon if desired. For meal prep, divide into four containers while warm, let cool slightly, then refrigerate. When reheating, add a splash of broth, milk, or water and warm gently so the sauce returns to a creamy texture.