Cajun chicken pasta
This delicious and nutritious creamy chicken Cajun pasta features tender chicken breast slices seasoned with Cajun spices, penne pasta, and a rich yet lower-fat sauce. The sauce incorporates finely diced red bell pepper, brown onion, garlic, and finely chopped tomatoes, all brought together with a sprinkle of grated Parmesan cheese, dash of cream, and fresh parsley.
Author:
Prep time (mins) | Cooking time (mins) | Servings |
|---|---|---|
10 | 20 | 4 |
Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
463 | 31 | 45 | 17 |
Ingredients
2 tsp cajun seasoning
475g chicken breast, sliced
180g dry penne pasta
half a large red bell pepper, finely diced
half a brown onion, finely diced
2 tbsp double cream
1tsp butter
20g parmesan cheese, grated
2 large garlic cloves, crushed or finely diced
5 medium sized tomatoes, diced.
Small handful of finely chopped parsely
Method
Start boiling the pasta.
Season the sliced chicken with 1tsp of casjunb spice mix and fry without oil (or with 1 cal spray) until browned.
Remove from the pan and set aside to rest.
Using the same pan, add the butter and fry the onion, pepper and garlic until softened. Add the rest of the cajun spice and fry for another minute.
Add the chopped tomatoes and cook the mixture down for a few minutes.
Add the cream and parmesan and mix.
The pasta should be cooked by now (after 10 minutes), so add to the mixture. Serve with the chicken on top and sprinkle with parsley.
Freezing and storage
Freezes and stores well. Can also be refrigerated for a few days and reheated in the microwave.