Cheesy Cajun Chicken Pasta Bowl
Blackened chicken, a real cheese sauce, half the carbs.
Comfort-Bowl Lore
Creamy, cheesy Cajun pasta topped with blackened chicken — high-protein comfort food you'll actually look forward to repeating all week. The cheese sauce is a lean blend that still blends up velvety, and the pasta is Carbe Diem, which is where the carbs quietly get cut. (Converted from an external meal-prep card — brand names stripped, numbers re-run leaner.)
Portion Matrix (Cooked Blackened Chicken — pasta & sauce as add-ons)
Cheesy Cajun Chicken Pasta Bowl
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Per serving adds: Carbe Diem ~110 cal / ~16g net carb per 2 oz dry • Cajun cheese sauce ~140 cal (part-skim mozz, light wedge, parmesan, stock, almond milk) • peppers & onion ~25 cal
Macros: USDA FoodData Central (chicken, peppers, onion) + label data (Carbe Diem, part-skim mozzarella, light cheese wedge, parmesan, almond milk) • cooked weights.
The Numbers Up Front
Total Cooked Yield: ~5 oz / 140 g cooked chicken + pasta and cheese sauce
Default Portion: 1 serving — 5 oz / 140 g chicken on 2 oz Carbe Diem
✂️ Trim Trim Trim
This one starts fairly lean and gets leaner. The cheese sauce leans on part-skim mozzarella, a light spreadable wedge, and a little parmesan melted into fat-free stock and unsweetened almond milk — creamy without the cream. Swapping the fusilli for Carbe Diem takes the pasta from ~200 cal / 40g net carb to ~110 cal / 16g net carb, and the chicken is blackened in a sprayed pan.
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📊 Before & After(per serving)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant Cajun Chicken Mac | 950 | 45g | 48g | 82g |
| ⭐ Cheesy Cajun Chicken Pasta Bowl | 525 | 63g | 14g | 50g (≈30 net) |
| You Saved / Gained | −425 cal | +18g protein | −34g fat | −32g carbs |
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