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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One Response
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