Cajun Chicken Pasta
User Reviews
5
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4 people
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Calories
353 kcal
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Course
Main Course
Cajun Chicken Pasta
Description
This dish begins by boiling penne pasta until tender. Meanwhile, chicken breast chunks are coated evenly with Cajun seasoning and pan-cooked in neutral oil until cooked through. Diced onion and green bell pepper are added to the pan and cooked briefly to soften.
Vegetable stock and canned chopped tomatoes are poured in to create a flavored sauce, simmered briefly before adding the drained pasta. The pasta stirs through the sauce to combine flavors. Finally, quark is stirred in to add creaminess without overwhelming richness. The dish is served garnished with sliced spring onions and fresh parsley if desired.
Options include making your own Cajun seasoning, swapping chicken for seafood or vegetables, adjusting heat by adding cayenne, and stirring in spinach for extra greens. Leftover portions freeze well, and reserving some pasta water can increase sauce creaminess.
Ingredients
- 160 g penne pasta
- 1 tablespoon neutral cooking oil generic cooking oil
- 400 g chicken breast cut in to 1 inch chunks
- 2 tablespoon Cajun seasoning
- 1 onion peeled and diced
- 1 green bell pepper diced
- 250 ml vegetable stock
- 400 g tomato canned, chopped
- 4 tablespoon quark
- 3 spring onion sliced for serving, aka scallion
- parsley to serve (optional, fresh
Instructions
- Add 160 g Penne pasta to a pan of boiling water and simmer for 12 minutes.
- Put 400 g Chicken breast on a plate and add 2 tablespoon Cajun seasoning. Mix well so that all the chicken is coated.
- Heat 1 tablespoon Oil in a large pan and add the seasoned chicken breast. Gently cook for 5-7 minutes.
- Add 1 Onion and 1 Green bell pepper to the pan and stir. Cook for a further 3-4 minutes.
- Add 250 ml Vegetable stock and 400 g Chopped tomatoes.
- Drain the pasta and add it to the pan and stir well. Simmer for a further 5 minutes, adding some extra stock if the sauce gets too thick.
- Stir in 4 tablespoon Quark and then serve in bowls with 3 Spring onion (Scallion) and Fresh parsley on top.
Notes
- Make your own Cajun seasoning for fresh flavor and storage ease.
- Swap chicken breast with grilled salmon, king prawns, or just vegetables as preferred.
- This dish freezes well when batch cooked.
- Add spinach when stirring in quark for extra greens.
- Increase spiciness by adding extra cayenne with the Cajun seasoning.
- Reserve about 50ml pasta water to add to the sauce for a creamier texture thanks to the starch.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 353 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 353kcal | 18% |
| Carbohydrates | 41g | 14% |
| Protein | 30g | 60% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 64mg | 21% |
| Sodium | 523mg | 22% |
| Potassium | 841mg | 18% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 2155IU | 43% |
| Vitamin C | 38.1mg | 42% |
| Calcium | 68mg | 7% |
| Iron | 2.9mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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