Syn Free One Pot Cajun Chicken Pasta

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

I adore a good ‘one pot’ pasta recipe…because I absolutely hate doing the washing up! I know that washing dishes is a necessary part of doing a lot of cooking (which I do!) but that really doesn’t stop me hating it. So, any recipe which means I essentially just have a chopping board and a sauce pan to wash up is a massive winner in my books! Add into the mix that this Creamy Cajun Chicken Pasta is absolutely to die for, and I was a happy bunny when I got to tuck into it! 

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

If you’re unfamiliar with ‘one pot’ pasta recipes, essentially it does what it says on the tin – you cook everything in one pot! That’s not to say that everything goes in at the same time (although if you were to simplify things a lot then they could!), instead there are a couple of stages. What it also means is that the water (actually it’s chicken stock) used to cook the pasta also then becomes the sauce for said pasta…it’s essentially a ‘self-saucing’ dish, which is quite satisfying in itself! That ‘self-saucing’ element is one of the reasons that this dish is so creamy and so packed full of flavour!

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

To make this dish even more creamy, I stole a technique from my carbonara recipe, and mixed an egg with some quark and stirred it in when the heat was turned off at the very end of the recipe. As it does with carbonara, the egg cooks from the residual heat without turning into scrambled egg, and along with the quark creates a silky smooth sauce. If you don’t have quark to hand you can use fromage frais too, and you’ll have the same outcome. 

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

This recipe is of course completely syn free, which only serves to make it even more enjoyable! It’s a quick dinner option too, taking about half an hour in total, so it’s ideal for those mid-week evenings where you fancy something stodgy but without the guilt of a cheeky takeaway! With this recipe you do have to keep an eye on it though, as you’re using less water than you would do to simply boil pasta until its cooked. This is because you aren’t draining the water out when you’re done, after all it’s your delicious sauce, so you have to get the balance exactly right to cook the pasta and create a sauce. This also means that you have to stir it quite a lot to stop it sticking to the bottom, but trust me the 10 minutes or so of paying attention to the stove is well worth it!

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

I stirred in some cheese along with the egg and quark when I made this dish, which I’ve included in the recipe, but that is optional. I used it as party of my HexA to make sure that this stayed syn free, if you don’t have your HexA left to use, or simply don’t fancy cheese, then don’t let that put you off though because it’s certainly not essential! 

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

When I was thinking about this recipe, and working out exactly what to put in and what to include, I considered making my own Cajun spice seasoning. Whilst that’s really quite simple to do, and if you want to do so this recipe is gorgeous, I wanted to make sure that this recipe was accessible as one of those every day, whenever you fancy it, kind of meals, and so having all of the necessary spices to make a Cajun seasoning from scratch isn’t exactly ‘every day’! I decided to use the delicious Schwartz Cajun Seasoning instead on this occasion which was just as tasty and about a thousand times less effort! I did use quite a lot of seasoning in this recipe, but as always with seasoning a dish it really does have to be up to your own personal tastes. If you like quite a strong Cajun taste then follow the quantities in this recipe, but if you want a more mild effect then simply adjust accordingly. No matter how much seasoning you do use in the end though, this recipe will be really delicious. 

Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta

When it comes to stirring in the egg at the end of this recipe, you really do have to make sure that the heat is turned off on the stove and that there is no new heat being applied to the saucepan. If there is, not only will your egg turn into scrambled egg, but your quark will split and trust me, neither of those things are tasty! Just be patient, take the saucepan off the heat, stir together your egg and quark (and the cheese if you’re using it), tip it over the top and quickly stir it through until the sauce thickens up. It’s about making sure there is an even distribution of heat to the egg, as opposed to a direct source of heat to any individual bits of mixture. If you do it like that, you will have a sauce, and not scrambled egg! 

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As usual I’ve used Muscle Foods chicken for this recipe, which you can pick up as part of my exclusive deal here. If you’re using regular supermarket chicken you may have to increase how many pieces you use, as Muscle Foods chicken breasts are twice as big!

 Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta    Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta             

Serves 4

Creamy One Pot Cajun Chicken Pasta

A creamy, syn free, delicious Cajun spiced pasta!

10Prep Time

20Cook Time

30Total Time

Save RecipeSave Recipe

Ingredients

  • 400g - 500g Penne Pasta
  • 2x Muscle Foods Chicken Breasts (cut into small cubes)
  • 2x Red Peppers (sliced thinly)
  • 1x Onion (sliced thinly)
  • 4tbsp Cajun Seasoning (plus extra for dusting)
  • 1L Chicken Stock
  • 1x Egg
  • 2tbsp Quark/Fromage Frais
  • 35g Grated Cheddar Cheese (optional)
  • Salt & Pepper (to taste)
  • Fry Light

Instructions

  1. In a large saucepan, fry the chicken breast with two tablespoons of Cajun seasoning until cooked through. Remove from the saucepan and set to one side.
  2. With more Fry Light add the peppers and onion and rest of the Cajun seasoning. Cook until soft.
  3. Pour in the pasta and then add chicken stock until the pasta is just covered.
  4. Reduce the heat and simmer, stirring regularly. As the stock reduces continue adding more, little by little, until the pasta is cooked and the chicken stock has thickened to a shiny sauce coating the pasta. Mix in the chicken.
  5. Remove the pasta from the heat.
  6. Mix together the egg, quark and cheese if you're using it. Pour into the pasta and quickly begin to mix this into the pasta making sure to coat it all. Continue to mix until the sauce thickens, this is how you know the egg has cooked.
  7. Portion out the pasta and top with a small spoon of quark and a sprinkling of Cajun seasoning.
  8. Enjoy straight away!

Notes

Syn free on Slimming World. If using cheese this must be accounted for as part of your HexA or synned.

7.6.4
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https://basementbakehouse.com/2016/08/syn-free-one-pot-cajun-chicken-pasta-slimming-world/
 

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Creamy One Pot Cajun Chicken Pasta - Syn Free - Slimming World - Recipe - Healthy - Low Fat - Cajun Spice - One Pot Pasta


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94 Comments

  • Reply
    Rita O Neill
    22/08/2016 at 6:04 pm Please advice what brand of chicken stock u are using in this recipe. Tnks.
    • Reply
      Cliona
      22/08/2016 at 6:04 pm I use Knorr but any kind of chicken stock would work!
  • Reply
    Ciara O'Neill
    23/08/2016 at 6:18 pm Hi thank you for this recipe it was delicious but am awful lot of pasta.
  • Reply
    Mollie
    15/09/2016 at 10:34 pm Do you think this recipe might work with quorn chicken pieces and vegetable stock? Thanks
    • Reply
      Cliona
      16/09/2016 at 8:12 am Yes absolutely! You might just have to adjust cooking to cook the quorn as per the packet instructions ?
      • Reply
        Mollie
        16/09/2016 at 4:01 pm Great, thanks! Will try to remember to let you know how it goes :-) xx
  • Reply
    Becky
    22/09/2016 at 4:04 pm Just made this for tea! Absolutely scrummy! My daughter are the lot! Plenty left for me and the huffy to take to work for lunch tomorrow! Thank you!
    • Reply
      Cliona
      22/09/2016 at 4:05 pm Fantastic! I'm so pleased you like it and that the rest of your family did too! Thanks so much for commenting ?
  • Reply
    Caroline
    04/10/2016 at 4:55 pm Could you warm this up the day after or would the egg in it turn scrambled??
    • Reply
      Cliona
      04/10/2016 at 6:39 pm I haven't but I know people who have done and it's worked!
  • Reply
    Michelle
    05/10/2016 at 5:22 pm Can you freeze this? X
    • Reply
      Cliona
      05/10/2016 at 8:38 pm I haven't tried it myself but I've heard that other people have done ?
  • Reply
    Mcphils
    07/10/2016 at 9:20 am Hi is it essential to use the egg. I am always worries about eggs not being cooked properly lol
    • Reply
      Cliona
      13/10/2016 at 12:50 pm It's not essential, but it makes it into a sauce :) it will be cooked promise! You can always just use cheese instead but it won't be quite the same :)
  • Reply
    Danni
    09/10/2016 at 9:17 am Would this work in a slow cooker just add the quark and egg just before serving ?
    • Reply
      Cliona
      09/10/2016 at 1:18 pm I haven't tried it myself but I imagine it would work! Give it a go and let me know ?
  • Reply
    Helen
    28/10/2016 at 7:20 am Hi, can I use fat free yoghurt instead of fromage frais.
    • Reply
      Cliona
      28/10/2016 at 11:35 am Yes you can! They work just the same so you'll have the same results too :)
  • Reply
    kristen plent
    01/11/2016 at 2:21 pm Made this yesterday and it was a great success, thank you.
    • Reply
      Cliona
      01/11/2016 at 2:22 pm Yay! Thanks so much for letting me know ? really glad you liked it!
  • Reply
    Syn Free Creamy Chicken & Mozzarella Pasta – Basement Bakehouse
    02/11/2016 at 5:59 pm […] a must make if you’re looking for a quick and tasty meal! Much like my very popular Creamy Cajun Chicken Pasta, and my Syn Free Carbonara, this is a pasta dish that has become a firm favourite on my menu at […]
  • Reply
    Elaine
    14/11/2016 at 6:28 pm Just made this for my dinner. Reduced to suit 1 person & added some broccoli and cauliflower. Delish?
    • Reply
      Cliona
      14/11/2016 at 6:32 pm Fantastic! I'm so glad you enjoyed it! It's definitely one of my favourite recipes ?
  • Reply
    Debbie
    24/11/2016 at 7:52 pm This is becoming one of my favourite teas thank you for sharing the recipe ?
    • Reply
      Cliona
      24/11/2016 at 8:06 pm Thanks so much Debbie! I'm really glad you like it ?
  • Reply
    Christina
    30/11/2016 at 8:41 pm This was really nice but far too spicy for me! Will make again but just reduce the amount of Cajun spices!
    • Reply
      Cliona
      30/11/2016 at 8:45 pm Thanks Christina! As I say in the post I like it quite spicy so definitely worth cutting down the spices! Really glad you like it ?
  • Reply
    Carla Taylor
    07/12/2016 at 1:08 pm I'm looking at making this recipe tonight! I have bought all the ingredients but have fresh pasta! Will this make a difference? Do I just follow the recipe as normal? Can't wait to try it!
    • Reply
      Cliona
      07/12/2016 at 1:11 pm Hi Carla, thanks for your comment! For fresh pasta just cook as per the packet instructions (a few minutes usually) and then add as normal as per the recipe above. I'm sure you're aware but if you're following Slimming World you need to syn fresh pasta (although I don't if I make it myself!) ? hope that helps!
  • Reply
    Tosin
    20/12/2016 at 6:39 pm Wow is all I can say. Just tried this for dinner and It's absolutely amazing. Very spicy I might have overdone it a bit on the cajun but delicious. Thanks for sharing the recipe x
    • Reply
      Cliona
      28/12/2016 at 6:17 pm I'm so glad you like it! I love it spicy but you can definitely scale it up and down ?
  • Reply
    Chelsea levett
    05/01/2017 at 9:01 pm Was really nice and went to down well with my partner who is not usually into all the healthy food ?? Will be making again
    • Reply
      Cliona
      05/01/2017 at 9:03 pm Fab! I'm so glad you both liked it! My other half loves it too ?
  • Reply
    Jodie
    06/01/2017 at 9:18 am HI Cliona, Thank you for this recipe I cant wait to try it :) One question because it makes 4 portions and your only using 356 of cheese from HEA would this mean that the cheese allowance is divided by 4? So would only be 8.75grams of cheese per portion? Therefore you could use the rest of your cheese allowance on something else? I hope this makes sense :)
    • Reply
      Cliona
      06/01/2017 at 9:31 am Yes that's correct Jodie! You can also up the amount of cheese you add no problem! ?
  • Reply
    Haylee
    11/01/2017 at 4:36 pm Just checking is it 900g or 500g of pasta? Making for tea tonight x
    • Reply
      Cliona
      11/01/2017 at 7:04 pm It's 400g to 500g depending on how many you're cooking for ?
  • Reply
    Lianne
    12/01/2017 at 8:15 am Hello tastes delicious! Can it be frozen after x
    • Reply
      Cliona
      17/01/2017 at 4:32 pm Hi Lianne, I haven't tried freezing it but I don't see why not! Just let it defrost totally before use and heat it with a bit of water stirred through over a relatively low heat and it should be fine! Really glad you liked it :) x
  • Reply
    sharon
    12/01/2017 at 3:47 pm Do u add the pasta uncooked, or cook it first before adding the stock?
    • Reply
      Cliona
      12/01/2017 at 3:54 pm You add it uncooked and then it is cooked in the stock ?
  • Reply
    Emma Franklin
    23/01/2017 at 9:08 pm Wow just made this and it was yummy!! Hubby loved it too and couldn't believe it was low fat. I only used 3tbs of cajun but did add half a red chilli and it had a perfect zing! Used 500g of pasta and had to add a little more water but came out much better than expected.
  • Reply
    Marie Thomson
    26/01/2017 at 6:04 pm I have just had the Cajun Chicken and it was absolutely delicious and will no be regular meal us. Thank you.
    • Reply
      Cliona
      26/01/2017 at 6:17 pm I'm so pleased you like it Marie! Thanks so much for commenting ?
  • Reply
    Cajun Spiced Burger with Homemade Cajun Marinade - Basement Bakehouse
    06/02/2017 at 12:14 pm […] Cajun seasoning! I use the Schwartz seasoning in pretty much every Cajun dish that I make (see my Creamy Cajun Chicken Pasta here) and I could have easily just rubbed the burger in some seasoning and left it at that. However, […]
  • Reply
    Pamela
    08/02/2017 at 7:55 pm OMG my cooking leaves a lot to be desired these days because I have other things I'd rather do!!! This was amazing, my husband actually said EXCELLENT. I used mushrooms (our favorites) because no red peppers left but I think that added to it. I used Piri Piri seasoning because it was all I had and Quark and Parmesan made the sauce AMAZING!!!! I usually stick to tomato based sauces for SW recipes, this has jumped to top of the list. Thank you so much Pamela xx
    • Reply
      Cliona
      08/02/2017 at 7:57 pm I am so so so pleased that you and your husband enjoyed it!! Thank you so much for your lovely comment xx
  • Reply
    Stacey Usher
    12/02/2017 at 5:06 pm Absolutely delicious. I have just made this for my lunch this week. I substituted the graded cheese for mozzarella, used Arla quark (with garlic and herbs) and also added sweetcorn, peas and mushrooms. Can't wait to eat it. My tater was absolutely amazing. Thankyou.
  • Reply
    Cat
    16/02/2017 at 7:15 pm How many stock cubes do I use? I know it says 1litre of chicken stock but how many cubes is that please? x
    • Reply
      Cliona
      16/02/2017 at 7:48 pm Hi Cat, just follow the instructions on the stock packet as different brands suggest different amounts. I like to use two stock cubes but it's personal taste. Thanks!
  • Reply
    Pauline Robinson
    19/02/2017 at 3:39 pm Just made it love it and my hubby
    • Reply
      Cliona
      19/02/2017 at 3:57 pm Fantastic! I'm so pleased you liked it 😊
  • Reply
    Lorraine taykir
    19/02/2017 at 6:51 pm Hi I picked up Creme frais instead of fromage frais will this affect the sauce
    • Reply
      Cliona
      19/02/2017 at 6:54 pm H Lorraine, Creme frais is quite high in syns I think so I wouldn't advise using it 😊
  • Reply
    Lorraine taykir
    19/02/2017 at 7:06 pm Thank you
  • Reply
    Lorraine taykir
    19/02/2017 at 7:07 pm But would it affect the dish if I did
    • Reply
      Cliona
      19/02/2017 at 7:08 pm I don't think so however I haven't used it in this recipe so I wouldn't want to say for sure 😊
      • Reply
        Gina
        22/02/2017 at 2:48 pm Lorraine: I used creme fraiche the first time I made it because I picked up the wrong tub in Tesco - d'oh! It was lovely, I just had to syn it instead of having a free meal. I'm making it again tonight, and yes, I have fromage frais this time! I won't be using the grated cheese, it was fine without it last time.
        • Reply
          Cliona
          22/02/2017 at 2:49 pm Fantastic! Thanks for letting us know Gina! 😊
  • Reply
    Sharon Logan
    22/02/2017 at 2:35 am I like the recipe of the Cajun chicken pasta, and cooking instrument.
  • Reply
    Jacqui George
    23/02/2017 at 5:37 pm Absolutely loved this recipe....thanks for sharing:) Jacqui x
  • Reply
    Ben
    06/03/2017 at 10:51 am How do I actually view the recipe, or am I having a dumb moment lol
    • Reply
      Cliona
      08/03/2017 at 4:22 pm Hi Ben, so sorry there was a glitch with my website and my recipe cards all went down! They're up now though so the recipe is visible again. Thanks for alerting me to the issue!
  • Reply
    Pauline
    06/03/2017 at 11:27 am Can't seem to find where the ingredients are listed for all your lovely recipes?? Thanks
    • Reply
      Cliona
      08/03/2017 at 4:22 pm Hi Pauline, so sorry there was a glitch with my website and my recipe cards all went down! They're up now though so the recipe is visible again. Thanks for alerting me to the issue!
  • Reply
    #OperationBelleBell week 2 - Misadventurous Mummy
    18/03/2017 at 11:35 am […] enjoyed it. Haddock, jacket potato, steamed veg and beans for lunch. Quick and on plan. Then, a one pot Cajun pasta that Had been mention led on our SW group this week. Wow it was lovely. Very, very spicy, but […]
  • Reply
    Mariana
    27/03/2017 at 7:08 pm This was the first slimming world meal I've ever cooked and let me just say it tasted absolutely AMA-ZINGGG!!!😍 Thank you so much for sharing this lovely recipe. Will be 100% making this again!!!
    • Reply
      Cliona
      28/03/2017 at 1:54 pm I'm honoured! Thank you so much, I'm so pleased you enjoyed the recipe and hopefully you'll enjoy plenty more! Good luck on your Slimming World journey!
  • Reply
    liz
    08/04/2017 at 1:01 pm Going to try this dish for dinner tonight it looks and sounds very tasty if it's anything like your other recipes it will be 😃 thanks liz
  • Reply
    Triona C.
    19/04/2017 at 6:29 pm Really enjoyed this dish. Was spicy ( which i love ) , i substituted the quark with equal quantity Philadelphia light and it was devine. So creamy . Will most definitely make again. Thumbs up !!!! Great site . Can't wait to try other recipes. X
    • Reply
      Cliona
      21/04/2017 at 12:42 pm Thanks so much for your comment! I'm so glad you like the recipe, it's lovely with Philadelphia too!
  • Reply
    Vicky
    21/04/2017 at 12:29 pm Argghh, where's the recipe gone? This is literally our favourite SW friendly recipe!
    • Reply
      Cliona
      21/04/2017 at 12:39 pm Hi Vicky, so sorry it seems that my recipe card was down for a little bit but it's all back up and running now so you'll be able to see the recipe again! So glad you like the recipe!
  • Reply
    Natalie
    27/04/2017 at 4:10 pm At what stage do you return the chicken to the pan? It says to remove it in the first instruction then mentions nothing about when to put it back in.
  • Reply
    Natalie
    27/04/2017 at 5:15 pm I don't know what to say, except WOW!! This recipe is so gooood, just what I've been looking for. Creamy and full of flavour. I'll definitely be making this recipe again. Thank you so much xxx
    • Reply
      Cliona
      02/05/2017 at 11:52 am YAY! I'm so glad you like it, that means the world to me!
  • Reply
    Jackie
    01/05/2017 at 4:17 pm Delicious just made this & it turned out just like your photo x
  • Reply
    Jackie
    01/05/2017 at 4:18 pm Wish I could have posted a photo x
    • Reply
      Cliona
      02/05/2017 at 11:50 am I'm so glad you like it Jackie! Do feel free to share a picture on my Facebook page if you like! https://www.facebook.com/basementbakehouse/
  • Reply
    Sammi
    08/05/2017 at 7:43 pm Has anyone used a different pasta to penne did you use the same amount?
    • Reply
      Cliona
      09/05/2017 at 10:29 pm You could absolutely use another pasta (I do all the time!) and yes you'd just need the same amount :)
  • Reply
    Emma
    12/05/2017 at 9:28 am Hello! My husband is a bit wimpy with too much spice, is there an alternative flavouring I could use that isn't so spicy? xx
    • Reply
      Cliona
      12/05/2017 at 9:37 am You could either use less Cajun or swap for something like Fajita seasoning or even BBQ seasoning! Hope that helps! 😊
  • Reply
    Sue
    17/05/2017 at 4:21 pm Can you help with my lunches please? I nend food I can eat on the move while driving as I don't have time for a lunch break. I'm fed up with fruit, I use my hexb for breakfast. Any ideas would be welcome.
    • Reply
      Cliona
      17/05/2017 at 8:52 pm Hi Sue, absolutely! I have a whole section of recipes which would be perfect for lunches! https://basementbakehouse.com/category/lunch/
  • Reply
    kristen plant
    21/05/2017 at 5:11 pm Hi Cliona, I have just made this with Quorn chicken pieces and fromage frais and it was delicious , it will definitely find a place on my favourite list. Thank you for the recipe.
    • Reply
      Cliona
      23/05/2017 at 10:38 am Hi Kristen! I'm so pleased you liked it!
  • Reply
    Ashley
    31/05/2017 at 11:47 pm I have just made this for tomorrow's lunch. Tried a little bit and it's delicious. Just wondering how I should store or reheat, as it says "enjoy straight away". I'm scared it's not going to taste the same tomorrow. Thanks for the recipe. Xxx
    • Reply
      Cliona
      07/06/2017 at 2:14 pm Hi Ashley, sorry for not replying sooner! In terms of reheating you can add a little bit of water and microwave, or add it back into the pan on a low heat with some water and make sure you heat it all through. Hope that helps!
  • Reply
    Sue M
    08/06/2017 at 8:04 pm I've never had quark or Cajun seasoning before and this was amazing! It was easy to make too. Really enjoyed this recipe. Another winner from BBH 🤗
  • Reply
    Sarah
    29/06/2017 at 5:41 pm Tried this tonight...easy to make and really tasty. Thanks for sharing
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