5.0 from 108 votes
Cajun Chicken Pasta
Spice up your usual creamy pasta dishes with a simple Cajun twist. This Cajun Chicken Pasta is ready in under 30 minutes and low in fat too.
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 people
Calories: 353 kcal
Course:
Main Course
Cuisine:
Italian , Cajun
Ingredients
- 160 g penne pasta
- 1 tablespoon 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 chopped tomatoes canned
- 4 tablespoon quark
- 3 Spring onion (Scallion) sliced for serving
- fresh parsley to serve (optional)
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.
Cup of Yum
Notes
- You can buy Cajun spice blends, but why not make your own and store it in an air tight container to use in other Cajun recipes.
- If you don't want to use chicken, you can use grilled salmon, king prawns or just veggies instead.
- You can batch cook this and freeze it, as it freezes really well.
- Add some extra greens to this dish by stirring in some spinach when you add the Quark.
- If you like your meals really spicy, then add some extra cayenne at the same time as the Cajun seasoning.
- If you want to make the sauce extra creamy, then reserve some pasta water (only about 50ml) and add it to the pasta sauce. The starch will make it super creamy.
Nutrition Information
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
(24%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Vitamin A
2155IU
(43%)
Vitamin C
38.1mg
(42%)
Calcium
68mg
(7%)
Iron
2.9mg
(16%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 353
% 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.