CREAMY CAJUN CHICKEN PASTA

Name: CREAMY CAJUN CHICKEN PASTA
Ingredients: 250g fusilli pasta, or whichever pasta shape you prefer; sea salt; low-calorie cooking spray; 2 chicken breasts (skin and visible fat re- moved), diced (about 120g each); 1 onion, peeled and diced; 1 tbsp Cajun seasoning; 1 tsp paprika; 1 tsp Season All seasoning mix; 8 button mushrooms, sliced; 2 1/2 peppers, red, yellow and green, de- seeded and diced; 2 carrots, peeled and cut into thin strips; handful of cherry tomatoes, cut in half; 250ml chicken stock (1 chicken stock cube dissolved in 250ml boiling water); 4 spring onions, trimmed and chopped; handful of baby corn, sliced; 4 tbsp quark; 60g reduced-fat spreadable cheese; 2 eggs; freshly ground black pepper; 10g grated cheese, to serve

8 steps

We’ve packed as many vegetables as we can into our version of this popular recipe to help make it super filling. We’ve chosen a colourful selection including carrots, peppers and baby corn for added bite, but many other veggies, and even chillies, would also work really well in this dish. Feel free to use up any leftovers and get creative!

Updated at: Thu, 17 Aug 2023 13:55:40 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories479.7 kcal (24%)

Total Fat12.9 g (18%)

Carbs62.8 g (24%)

Sugars9.8 g (11%)

Protein26.9 g (54%)

Sodium1059 mg (53%)

Fiber6.8 g (24%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Cook the pasta in a large pan of salted boiling water, according to the packet instructions.

Step 2

Spray a large frying pan with low-calorie cooking spray, place over a medium heat, add the chicken and onion and cook for 3-5 minutes until the chicken starts to brown and the onion starts to soften.

Step 3

Mix the Cajun seasoning, paprika and Season All seasoning mix together, then add half of it to the pan. Stir and cook for a minute or so.

Step 4

Add the mushrooms, peppers and carrots. Cook for another minute.

Step 5

Add the cherry tomatoes and the chicken stock, followed by the remaining seasoning. Stir well.

Step 6

Cook for about 5 minutes, then add the rest of the vegetables. Stir and cook for another 5 minutes.

Step 7

In a separate, large bowl (a bowl big enough to accommodate the pasta), mix the quark, spreadable cheese and eggs together until they are smooth, then add the chicken and veg mix. Stir well.

Step 8

HOW TO BATCH: Cool the dish within 2 hours of cooking, then divide the cooked recipe into individual servings and freeze immediately.