Cajun spiced chicken served with vegetable Arrabiatta and tenderstem broccoli

Cajun spiced chicken served with vegetable arrabiatta wholewheat pasta and tenderstem broccoli

The combination of cajun spiced chicken with this vegetable arrabiatta pasta is superb. This meal is spicy, tangy, sweet and highly nutritious… whats not to love!?
5 from 1 vote
Prep Time15 minutes
Total Time30 minutes
CourseMain Course
CuisineItalian
KeywordArrabiatta, Chicken, Easy, Quick, Spicy
Servings 2
Calories 785kcal

Ingredients
 

Cajun spiced chicken

  • 2 chicken breast
  • 1 tbsp cajun spice
  • 1 tsp garlic granules
  • 1 tsp Italian herbs
  • 2 tsp honey
  • 2 tsp extra virgin olive oil
  • 1 pinch salt and pepper

Arrabiatta vegetable pasta

  • 1 tbsp extra virgin olive oil
  • 1 large white onion finely sliced
  • 1 large red chilli finely chopped
  • 6 garlic cloves crushed
  • 1 medium red pepper finely sliced
  • 6 baby corn chopped
  • 10 baby tomatoes
  • 500 grams passata
  • 1 tbsp balsamic vinegar
  • 1 tbsp Italian herbs
  • 1 handful fresh basil roughly chopped
  • 1 pinch salt and pepper
  • 140 grams wholewheat pasta

Tenderstem broccoli

  • 100 grams tenderstem broccoli

Instructions
 

Cajun spiced chicken

  • Pre heat the oven to fan 210
  • Bring the chicken to room temperature and score the thickest part of the breast four times (this ensures the chicken cooks evenly throughout)
  • Place the chicken into a roasting dish and add the cajun spice, garlic granules, Italian herbs, honey, extra virgin olive oil and a really good pinch of salt and pepper. Rub into the chicken really well ensuring to coat evenly.
  • Roast in the oven for 15-18 minutes or until the chicken has an internal temperature of 65°C. Cooking times will vary depending on the size of your chicken breast. Allow to rest for 5 minutes before slicing.

Arrabiatta vegetable pasta

  • Heat a cast iron pot on a low-medium heat before adding 1 tbsp of oil followed by the onion, red chilli, crushed garlic and red pepper. Season with a pinch of salt and sauté for 3-4 minutes until softened.
  • Next, add the baby tomatoes, passata, baby corn, balsamic vinegar, Italian herbs and season with a pinch of salt and pepper. Stir well and allow to simmer for 15 minutes. If the sauce becomes too thick, add a splash of water until you are ready to throw the pasta in.
  • In a separate pan, add the wholewheat pasta to some salty boiling water – cook for 12 minutes.
  • At this point add the tenderstem broccoli to a steamer and cook for around 6-8 minutes depending on how tender you like your broccoli.
  • Once the pasta has had 12 minutes, drain and add to the arrabiatta sauce along with the freshly chopped basil.
  • Season to taste before plating up.

Notes

Arrabiatta is such a delicious sauce that is packed full of flavour, spice and is highly nutritious.
Why not try:
  • A squeeze of fresh lemon juice for added zing 
  • A pinch of chilli flakes for an extra kick
  • A squeeze of honey for added sweetness
  • Garnishing with fresh herbs of choice

Nutrition

Serving: 1 Serving | Calories: 785kcal | Carbohydrates: 115g | Protein: 53g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.02g | Cholesterol: 96mg | Sodium: 327mg | Potassium: 2450mg | Fiber: 12g | Sugar: 29g | Vitamin A: 4788IU | Vitamin C: 137mg | Calcium: 233mg | Iron: 12mg
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5 from 1 vote (1 rating without comment)

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Hey! i'm marc

Marc-Pugh-former-pro-footballer

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