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  • Writer's pictureRhonda Morrison

Starting the year off on the right foot

Updated: Jan 2, 2021

Cajun Chicken and Pasta recipe and nutritional info located at the bottom of this post. Enjoy! #HealthyEating #HealthyRecipes #NewYear2021 #HealthyNewYear #easyrecipes #foodiefam


Watching what I eat is a yearlong challenge for me. I exercise, drink lots of water, and write tantalizing recipes that appeal to the palate of me and my loved ones. I don’t know about you but if my boys are eating and loving it, then I have to have some.


For me, successfully eating healthy is all about savory flavor. Fresh herbs, spices, low-fat stocks, and hard white cheeses are all healthy recipe tools that make eating lighter feel like a treat instead of a deprivation.

Like many of you, I have my fitness goals. I admit to upping the bar a bit come January first. And I am definitely looking to shed my holiday weight. So going lighter in my meal planning is a must. I look to satisfy the chill of winter, my exercise regimen, and three teenage boys.

For me, successfully eating healthy is all about savory flavor. Fresh herbs, spices, low-fat stocks, and hard white cheeses are all healthy recipe tools that make eating lighter feel like a treat instead o deprivation. I incorporate these tools into many recipes that I am looking to lighten up.


One such recipe is my Cajun Chicken and Pasta. With the chill still lingering around these parts, this is a fabulous heart-warming dish to start out the New Year. It is pack with color and flavor. You can add chopped tomatoes, yellow or orange bell pepper, or fresh greens like spinach or kale to boost the color and vitamin content per serving. This is one easily modified dish to incorporate leftover herbs from the holidays and any other vegetables you may already have on hand.


Look, feel, cook, and eat amazing in 2021. And best wishes for all of your resolutions and goals this year.


Cajun Chicken and Pasta

  • 2 pounds boneless skinless chicken breast

  • 1-2 tbsp. Lite Creole Seasoning

  • Nonstick cooking spray

  • 1 bunch green onions, sliced

  • 1 large yellow onion, diced

  • 1 red bell pepper, diced

  • 1 tsp. minced thyme

  • 1 tsp. minced sage

  • 1 bunch asparagus

  • 12 oz. whole wheat penne pasta

  • ¼ cup freshly grated parmesan cheese

  • 2 tbsp. fresh chopped parsley


Cook whole-wheat pasta according to the directions in a large stockpot and drain. Set pasta aside. Season your chicken breast to taste with low sodium or lite creole seasoning. Spray the inside of a large skillet with cooking spray. Heat skillet on the stove over medium-high heat. Arrange seasoned chicken breasts on the bottom of the pan. Place the lid on top of the skillet. Cook chicken flipping occasionally for 10-12 minutes. Stem and cut the asparagus into bite-size pieces at an angle. Remove the chicken from the skillet and place it on the cutting board. Spray the skillet again with nonstick cooking spray. Add the whites of the green onions and other vegetables to the skillet. Replace the lid and lower heat to medium. Cook vegetables stirring occasionally until asparagus are tender and a broth has formed. Stir in sage and thyme into the vegetables and broth. Cut the breasts into bite-size pieces and add them back to the vegetables in the skillet. Stir until chicken is cooked through, 1-2 minutes. Pour Cajun chicken over the whole wheat pasta. Add parmesan and the rest of the green onions then toss together. Garnish with chopped parsley. Serves 8. Cal 397, fat 10.2g, sodium 487g, protein 41.7g



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