Kevin's Cajun Alfredo Chicken Pasta
By Kevin Dundon
This tasty pasta dish is packed with 67g of protein and rich in flavour… and has only 590 calories per serving.
4 people
20 minutes
10 minutes
Ingredients
- 3 tbsp Cajun Spices
- 500 g Chicken Fillets skinless, diced
- 2 tbsp Fresh Parsley + extra to serve
- 3 - Garlic Cloves chopped
- 150 ml Milk
- 1 tsp Olive Oil
- 1 - Onion chopped
- 50 g Parmesan Cheese grated
- 1 pinch Salt and Pepper
- 1 tbsp Self-Raising Flour
- 300 g Silken Tofu or evaporated milk
- 100 g Spinach Leaves
- 300 g SuperValu Wholewheat Fusilli
Method
- Firstly, cook the brown pasta as per pack instructions. Drain and set aside.
- In a bowl, combine the diced chicken breast with the flour and 2 tbsp of cajun spices. Toss to coat the pieces in the spiced flour. Toss to remove excess and set aside.
- In a food processor, blend the silken tofu, milk, garlic, parmesan and the rest of the Cajun spices until smooth. Season well.
- Next, over medium heat, warm a saucepan with a drizzle of olive oil and add the chicken. Season well.
- Cook for 1-2 minutes, then add the onions. Sauté for an extra 3 minutes, stirring once or twice.
- Add the milk and parmesan mixture, stir and bring to simmer for 4-6 minutes with a lid on until the chicken pieces are fully cooked.
- Remove from the heat and add the spinach to wilt for a minute, stirring to help the process. Fold in the pasta.
- Check the seasoning and sprinkle with some parsley. Divide into 4 portions and enjoy immediately or store in containers for the next day.
