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Cajun Chicken Mac & Cheese

588kcal | 65g Protein | 52g Carbohydrates | 11g Fat
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Carb Noodles
Protein Chicken
Servings 4
Calorie <600 Calories

Equipment

Ingredients
  

For the Cajun Chicken:

  • 2 lbs boneless skinless chicken breast
  • Olive oil spray
  • 2 tsp smoked paprika
  • 2 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp cayenne adjust to taste
  • 1/2 tsp oregano
  • 1/2 tsp thyme
  • 1/2 tsp salt
  • 1/2 tsp black pepper

For the Mac & Cheese:

  • 8 oz dry penne pasta
  • 4 oz low-fat cream cheese
  • 1/2 cup skim milk
  • 1/2 cup nonfat shredded cheddar
  • 1/2 cup nonfat Greek yogurt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp pepper

Instructions
 

Prep the Chicken:

  • Dice chicken into ¾" chunks. Toss with Cajun seasonings and a light spray of olive oil.
    2 lbs boneless skinless chicken breast, Olive oil spray, 2 tsp smoked paprika, 2 tsp garlic powder, 1 tsp onion powder, 1/2 tsp cayenne, 1/2 tsp oregano, 1/2 tsp thyme, 1/2 tsp salt, 1/2 tsp black pepper

Cook the Chicken:

  • Air fry at 390°F for 9–12 minutes, shaking halfway, until golden and cooked through.
  • (No air fryer? Bake at 425°F for 16–18 minutes or sauté in a pan with a splash of olive oil.)

Cook the Pasta:

  • Boil pasta in lightly salted water until just al dente. Reserve 1/4 cup pasta water, then drain.
    8 oz dry penne pasta

Build the Sauce:

  • Return pot to medium-low heat. Add cream cheese, milk, cheddar, yogurt, garlic powder, onion powder, and salt. Stir until smooth.
    4 oz low-fat cream cheese, 1/2 cup skim milk, 1/2 cup nonfat shredded cheddar, 1/2 cup nonfat Greek yogurt, 1 tsp garlic powder, 1 tsp onion powder

Combine:

  • Add pasta into the sauce and stir. Fold in cooked Cajun chicken. If too thick, add a splash of pasta water to loosen.

Portion & Serve:

  • Divide into 4 servings. Garnish with a little hot sauce if desired.

Nutrition

Calories: 588kcalCarbohydrates: 52gProtein: 65gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 165mgSodium: 789mgPotassium: 1233mgFiber: 3gSugar: 6gVitamin A: 904IUVitamin C: 4mgCalcium: 172mgIron: 2mg
Keywords air fryer chicken meal prep, Cajun chicken recipe, High protein mac and cheese, one-pan high protein dinner
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