Wellness for the Family: National Pasta Day

There are many different types of pasta and even forms of it. From the type of noodle, to the shape and even different varieties like spaghetti squash, zucchini noodles and more. There are plenty of ways to enjoy pasta and not feel bad about it!

To help us celebrate National Pasta Day, we brought in Blue Cross Blue Shield’s Registered Dietitian Grace Derocha to show us some healthy ways to enjoy pasta. Michelle and Grace were back in the Heritage House kitchen dishing up food and including some helpful tips for you and your family.

One Pot Cajun Creamy Pasta


  • 1 Tbsp olive oil
  • 1 Tbsp butter
  • 1 lb. boneless, skinless chicken breast
  • 4-6 teaspoons of Cajun seasoning
  • 1 yellow onion, diced
  • 1/2 lb. penne pasta or favorite pasta of choice
  • 15 oz. fire roasted diced tomatoes
  • 2 cups chicken broth
  • 2 oz. cream cheese (optional)
  • 3 green onions, sliced


  1. Place the cubed chicken in a bowl, pour the Cajun seasoning over top, and stir to coat the chicken in spices.
  2. Add the olive oil and butter to a large deep skillet. Heat the oil and butter over medium-high until the skillet is very hot and the butter is melted and foamy. Add the seasoned chicken to the skillet and cook for a couple minutes on each side, or just until the outside gets some color. The chicken does not need to be cooked through at this point.
  3. Add the diced yellow onion to the skillet and continue to sauté for about 2 minutes more, or just until the onion begins to soften. Allow the moisture from the onion to dissolve any browned bits from the bottom of the skillet.
  4. Next, add the pasta, fire roasted diced tomatoes (with the juices), and chicken broth to the skillet. Stir just until everything is evenly combined, then place a lid on top and allow the broth to come up to a boil.
  5. Once boiling, turn the heat down to medium-low and let the pasta simmer for about ten minutes, stirring every couple of minutes, until the pasta is tender and the liquid is thick and saucy.
  6. Add the cream cheese, if desired, to the skillet in chunks, then stir until it has melted into the sauce. Top the pasta with sliced green onions and serve.


Categories: the four, Wellness for the Family