As a runner, I know I need to fuel my body with the right nutrients, but I crave comfort food. This Cajun Chicken Pasta ticks both of those boxes. It has bold flavours with a chilli kick and takes inspiration from the rich traditions of Cajun cuisine.
What is Cajun Cuisine?
Cajun cuisine refers to food originating from the 18th-century Cajun Arcadians who were deported from French Arcadia to Louisiana. It also draws inspiration from classical French, Spanish and West African cuisines. At its core, Cajun cookery is all about utilising fresh and available ingredients to serve dishes layered with flavour. Classic dishes include jambalaya and gumbo.
The heat in Cajun cuisine typically comes from cayenne pepper. Garlic and black pepper also play a key supporting role. However, the backbone of many Cajun dishes is the “holy trinity” of vegetables: onions, celery, and green peppers. Like a Spanish sofrito or French mirepoix, this trio forms the aromatic base for countless Cajun recipes, adding a deep, intense flavour to the final dish.
When I developed this cajun chicken pasta recipe, I knew I couldn’t use pasta and Philadelphia cream cheese and still call it an authentic dish. However, I’ve tried to capture the essence of Cajun cuisine by honouring the use of this holy trinity to flavour the pasta sauce and boost the nutrient profile of this delicious Cajun-inspired chicken pasta.
Why This Cajun Chicken Pasta Works for Runners
As a runner, I always look for meals that balance protein, carbs, and healthy fats. Here’s how this cajun chicken pasta recipe achieves that goal.
Protein: Using leaner chicken breast supports muscle recovery and helps keep you feeling full.
Carbs: Pasta provides energy, but using wholemeal penne also offers slow-releasing energy to fuel your runs and recovery.
Fats: Fats aren’t the enemy. Olive oil is packed with omega-3 fats, which are vital for cardiovascular health. Cream cheese may not be the healthiest choice for a sauce because it considerably heightens the calorific content of this cajun chicken pasta. However, it adds a deep richness to the sauce to help leave you feeling satisfied. You can replace it with a lower-fat variety if you prefer.
Vegetables: Celery, onion, and bell peppers are rich in vitamins and antioxidants, helping to keep this Cajun chicken pasta dish a healthy and nutritious one. However, they also help offer a taste of the South as they’re used in the holy trinity of Cajun cookery. Chopped tomatoes also help boost the nutrient profile of this recipe, as they contain potassium and vitamin C.
My Own Spice Mix
As a chef, one of the things I love to do is take all those prepackaged spice mixes and leave them on the supermarket shelves. I love making my own spice mixes. It gives me a sense of control and allows me to craft a flavour I like while staying true to the principles of that cuisine. For this cajun chicken pasta, I used my own Cajun spice blend. However, if you have your own preferred mix, it will also work the same.
A Cajun Chicken Pasta to Savour
This Cajun Chicken Pasta proves that healthy food doesn’t have to be boring. It’s a perfect post-run meal that’s satisfying and supports your recovery. The vibrant flavours of the “holy trinity,” paired with the smoky spice of my homemade Cajun seasoning, make this dish a winner in nutrition and taste.
This pasta is one example of transforming classic dishes into healthier versions without losing their soul. Give it a try, and let me know what you think!
Cajun Chicken Pasta
Ingredients
- 300 g Chicken Breast
- 2 Tbsp Olive Oil
- Juice of 2 Lemons
- 2 Tbsp of Cajun Seasoning
- 1 Large White Onion Diced
- 3 Stricks of Celery Diced
- 2 Green Peppers Diced
- 3 Garlic Cloves Crushed
- 1 Tbsp Tomato Paste
- 400 g Chopped Tomatoes
- 200 ml Chicken Stock
- 300 g Penne Pasta preferably Wholemeal
- 80 g Cream Cheese
- Parmesan to Finish
- 1 Tbsp Fresh Parsley Chopped to Finish
Instructions
- Mix the olive oil, lemon juice, and Cajun seasoning together. Toss the diced chicken through the marinade and leave to marinade for at least 20 minutes.
- In a casserole dish, sauté the chicken pieces over medium heat until golden brown and cooked through. Remove from the pan and set aside.
- In the same pan, add the onion, celery, and peppers. Cook for 8-10 minutes until softened. Add the garlic and cook for another 2 minutes.
- Add tomato paste, chopped tomatoes, and chicken stock when the vegetables have softened. Bring to a boil, then reduce to a gentle simmer. Cook until the sauce has reduced and thickened, at least 10 minutes.
- While the sauce simmers away, bring a pan of salted water to the boil. Add the pasta and cook for 10-12 minutes until al dente. Drain and set aside.
- When the sauce has thickened, stir in the cream cheese. Then, stir the chicken and pasta through the sauce.
- Spoon the pasta into pasta bowls and sprinkle with the parmesan and fresh parsley.
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