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–+ servings

Cajun Chicken Pasta

Lunch, Dinner
Why not give this pasta dish a try before your next training session? The combination of the pasta, chicken, peppers and Cajun seasoning leads to a colourful and tasty meal that will leave you feeling satisfied and fuelled up!
5 stars from 2 votes
Calories460kcal
Carbs53g
Protein33.4g
Fats12.9g
For Exercise Day
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Performance Benefits

This recipe has a good amount of carbohydrates and protein, which are important for replenishing glycogen stores and allowing our muscles to repair and recover. It's the perfect pre and post training meal!
Health Benefits

Peppers are a great source of vitamin C. Vitamin C has been shown to lower blood pressure, promote digestive health and aid with iron absorption in the body. Pasta contains dietary fibre which also helps maintain a healthy bowel system and normalizes bowel movement.
Expert Tips

For a low-fat/lower calorie alternative, you can switch out the cream for low-fat cream or even low-fat cream cheese!

Equipment

  • Non-stick pan
  • Saucepan
  • Chopping board

Ingredients

  • 3 Chicken Fillets (diced
  • 1 Onion (chopped finely)
  • 2 Bell Peppers (diced)
  • 2 cloves Garlic (minced)
  • 1 tbsp Olive Oil
  • 500 g Penne Pasta
  • 1/4 tsp Black Pepper
  • 1 pinch Salt
  • 1 tbsp Tomato Puree
  • 150 ml Fresh Cream
  • 1 tbsp Cajun Seasoning
  • 1 tbsp Fresh Coriander
4 Servings

Instructions

  • Heat the oil in a large non-stick frying pan. Once hot, add the garlic, onions and peppers to the pan.
  • Sauté the vegetables for 5 minutes or until they are soft and have a golden brown colour.
  • Add the chopped chicken into the pan with the vegetables and fry until the chicken is cooked fully.
  • Bring a pot of water to the boil.
  • Add the pasta and cook as per packet instructions.
  • Once the chicken is fully cooked, add salt, black pepper, tomato puree, cream and Cajun seasoning.
  • When the pasta is done, drain it and place the pasta into the pan with the chicken and vegetables.
  • Mix everything together, making sure the pasta is well coated in the cream sauce.
  • Once everything is combined, you can then serve the dish with a sprinkle of fresh coriander on top and enjoy!

Nutrition

Serving: 1ServingCalories: 460kcalCarbohydrates: 53gProtein: 33.4gFat: 12.9gSaturated Fat: 5.5gPolyunsaturated Fat: 1.2gMonounsaturated Fat: 4.8gTrans Fat: 0.2661gCholesterol: 89mgSodium: 409mgPotassium: 817mgFiber: 5.9gSugar: 9.7gVitamin A: 408ugVitamin C: 112mgCalcium: 75mgIron: 2mg
Tried this recipe?Let us know how it was!