Cajun Chicken Pasta
Ingredients
4 chicken breasts, diced
Cajun chicken mix (or make your own, I use 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp oregano, 1/4 tsp thyme, 1/4 tsp hot paprika, 2 tsp sweet paprika, 1/4 tsp black pepper, 1/4 tsp salt)
frylite
1 tbsp plain flour
skimmed milk taken from your 375ml HEX allowance
1 tsp tomato puree
2 spring onions, finely sliced
1 clove garlic, finely diced
25g grated parmesan
1 tsp butter
pasta of your choice
Directions
1. In a bowl, mix the chicken and the cajun seasoning
2. Put pasta on to cook
3. Spray a pan with frylite and cook the chicken, once cooked through remove and set aside
4. In the same pan melt the butter and stir in the flour until it forms a thick paste.
5. Gradually add the milk stirring constantly until there are no lumps left and it starts to thicken, increasing the heat slightly to cook out the flour and thicken the sauce further.
6. Stir the garlic, spring onions and tomato puree into the sauce.
7. Drain the pasta
8. Add the parmesan to the sauce and stir then quickly add the pasta and the chicken, stirring until combined.
9. Serve with a big salad
This is one I've tried many a variation of and have finally nailed it tonight (according to my daughter who went back for more - twice). Usually I make it far too spicy for her (she's 10) and even a little too spicy for me, but the combination of herbs and spices I used above seem to work far better for a family meal and at only one syn per portion for what seems to be a creamy pasta dish when in actual fact its made with just skimmed milk, it's a winner for me!