Cajun Alfredo Chicken Pasta Creamy & Spicy Wholewheat Recipe

Cajun Alfredo Chicken Pasta

This tasty pasta dish is packed with 67g of protein and rich in flavour… and has only 590 calories per serving.

Recipe - SuperValu Online

Cajun Alfredo Chicken Pasta

Prep Time10 Minutes

Servings4

Cook Time20 Minutes

Calories590

Ingredients

300g SuperValu Wholewheat Fusilli

500g chicken fillets, skinless, diced

1 tbsp self-rising flour

3 tbsp Cajun spices

300g silken tofu, or evaporated milk

150ml milk

50g parmesan, grated

3 garlic cloves, chopped

1 tsp olive oil

1 onion, chopped

2 tbsp fresh parsley + extra to serve

100g spinach leaves

Salt, to taste

Black pepper, to taste

Directions

Ingredients

300g SuperValu Wholewheat Fusilli
500g chicken fillets, skinless, diced
1 tbsp self-rising flour
3 tbsp Cajun spices
300g silken tofu, or evaporated milk
150ml milk
50g parmesan, grated
3 garlic cloves, chopped
1 tsp olive oil
1 onion, chopped
2 tbsp fresh parsley + extra to serve
100g spinach leaves
Salt, to taste
Black pepper, to taste

Method

Firstly, cook the brown pasta as per pack instructions. Drain and set aside.
In a bowl, combine the diced chicken breast with the flour and 2 tbsp of Cajun spices. Toss to coat the pieces in the spiced flour. Toss to remove excess and set aside.
In a food processor, blend the silken tofu, milk, garlic, Parmesan, and the rest of the Cajun spices until smooth. Season well.
Next, over medium heat, warm a saucepan with a drizzle of olive oil and add the chicken. Season well.
Cook for 1-2 minutes then add the onions. Sauté for an extra 3 minutes, stirring once or twice.
Add the milk and Parmesan mixture, stir and bring to simmer for 4-6 minutes with a lid on until the chicken pieces are fully cooked.
Remove from the heat and add the spinach to wilt for a minute, stirring to help the process. Fold in the pasta.
Check the seasoning and sprinkle with some parsley. Divide into 4 portions and enjoy immediately or store in containers for the next day.

10 minutes

Prep Time

20 minutes

Cook Time

Servings

590

Calories

Shop Ingredients

Makes 4 servings

300g SuperValu Wholewheat Fusilli

SuperValu Fusilli Wholewheat (500 g)

Add SuperValu Fusilli Wholewheat (500 g) to Favourites.Add SuperValu Fusilli Wholewheat (500 g) to Favourites.

€1.09€2.18/kg

500g chicken fillets, skinless, diced

SuperValu Fresh Irish Chicken Fillets (500 g)

Add SuperValu Fresh Irish Chicken Fillets (500 g) to Favourites.Add SuperValu Fresh Irish Chicken Fillets (500 g) to Favourites.

€6.69€13.38/kg

1 tbsp self-rising flour

SuperValu Self Raising Flour (2 kg)

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€2.55€1.28/kg

3 tbsp Cajun spices

Funky Soul Cajun Seasoning (45 g)

Add Funky Soul Cajun Seasoning (45 g) to Favourites.Add Funky Soul Cajun Seasoning (45 g) to Favourites.

€0.79€1.76/kg

300g silken tofu, or evaporated milk

Biona Organic Tofu (360 g)

Only €4.50

Add Biona Organic Tofu (360 g) to Favourites.Add Biona Organic Tofu (360 g) to Favourites.

€4.50 was €5.85€12.50/kg was €16.25/kg

was €16.25/kg

150ml milk

SuperValu Fresh Irish Milk (1 L)

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€1.25€1.25/l

50g parmesan, grated

Signature Tastes Italian Parmigiano Reggiano (150 g)

Add Signature Tastes Italian Parmigiano Reggiano (150 g) to Favourites.Add Signature Tastes Italian Parmigiano Reggiano (150 g) to Favourites.

€3.49€23.27/kg

3 garlic cloves, chopped

SuperValu Garlic (3 Piece)

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€0.99€0.33 each

1 tsp olive oil

SuperValu Olive Oil (1 L)

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€5.49€5.49/l

1 onion, chopped

SuperValu Mild Onions (3 Piece)

Only 75c

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€0.75€0.25 each

2 tbsp fresh parsley + extra to serve

SuperValu Fresh Flat Leaf Parsley (25 g)

Add SuperValu Fresh Flat Leaf Parsley (25 g) to Favourites.Add SuperValu Fresh Flat Leaf Parsley (25 g) to Favourites.

€1.19€47.60/kg

100g spinach leaves

SuperValu Baby Spinach (200 g)

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€1.39€6.95/kg

Salt, to taste

SuperValu Sea Salt (250 g)

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€1.99€7.96/kg

Black pepper, to taste

Funky Soul Whole Black Pepper Grinder (45 g)

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€2.39€53.11/kg

Recipe

Ingredients

300g SuperValu Wholewheat Fusilli
500g chicken fillets, skinless, diced
1 tbsp self-rising flour
3 tbsp Cajun spices
300g silken tofu, or evaporated milk
150ml milk
50g parmesan, grated
3 garlic cloves, chopped
1 tsp olive oil
1 onion, chopped
2 tbsp fresh parsley + extra to serve
100g spinach leaves
Salt, to taste
Black pepper, to taste

Method

Firstly, cook the brown pasta as per pack instructions. Drain and set aside.
In a bowl, combine the diced chicken breast with the flour and 2 tbsp of Cajun spices. Toss to coat the pieces in the spiced flour. Toss to remove excess and set aside.
In a food processor, blend the silken tofu, milk, garlic, Parmesan, and the rest of the Cajun spices until smooth. Season well.
Next, over medium heat, warm a saucepan with a drizzle of olive oil and add the chicken. Season well.
Cook for 1-2 minutes then add the onions. Sauté for an extra 3 minutes, stirring once or twice.
Add the milk and Parmesan mixture, stir and bring to simmer for 4-6 minutes with a lid on until the chicken pieces are fully cooked.
Remove from the heat and add the spinach to wilt for a minute, stirring to help the process. Fold in the pasta.
Check the seasoning and sprinkle with some parsley. Divide into 4 portions and enjoy immediately or store in containers for the next day.