Creamy Cajun Chicken Pasta

Ingredients

• 1 medium Yellow or Brown Onion (peeled, sliced thin, then diced)
• 5 cloves Garlic Cloves (minced or grated into a paste)
• 800 g Boneless Skinless Chicken Thighs (trimmed and cut into bite‑size pieces)
• 30 ml Olive Oil (extra‑virgin, for searing)
• 3.5 g Onion Powder (for flavor)
• 3.5 g Garlic Powder (for flavor)
• 2.5 g Dried Oregano (about 1 tsp)
• 2.5 g Dried Thyme (about 1 tsp)
• 1 g Red Chili Powder (optional, for heat)
• 10 g Smoked Paprika (for smoky flavor)
• 1 pinch Sea Salt Flakes (large pinch, to taste)
• 1/2 tsp Cracked Black Pepper (about 20 cracks, freshly cracked)
• 750 ml Chicken Stock (low‑sodium)
• 600 g Diced or Crushed Tomatoes (canned, about 1½ cans)
• 200 ml Thickened Cream (Heavy Cream) (for rose‑colored sauce)
• 600 g Penne Pasta (uncooked)
• 1 handful Flat‑Leaf Parsley (chopped, optional garnish)
• to taste g Parmesan Cheese (freshly grated, optional topping)
• to taste g Additional Cracked Black Pepper (for serving, optional)

Instructions

1. Prep Vegetables & Chicken

   Trim the onion tip, peel, slice thinly across the root, then dice into small‑medium pieces. Mince or grate the garlic into a paste. Cut the chicken thighs into even bite‑size pieces.

   Time: PT10M

2. Season Chicken

   In a large mixing bowl combine the chicken pieces with onion powder, garlic powder, dried oregano, dried thyme, red chili powder (if using), smoked paprika, sea salt flakes, and cracked black pepper. Mix thoroughly until every piece is coated.

   Time: PT5M

3. Sear Chicken

   Heat 30 ml olive oil in a large pot over high heat. Add the seasoned chicken in a single layer; do not crowd. Sear for 2½–3 minutes, stirring occasionally, until golden brown. Reduce heat slightly if spices begin to darken.

   Time: PT3M

   Temperature: high

4. Sauté Onion & Garlic

   Add the diced onion and garlic paste to the pot. Cook, stirring, for another 2½–3 minutes until the onion is translucent and the garlic fragrant.

   Time: PT3M

   Temperature: medium‑high

5. Deglaze & Build Sauce

   Pour in 750 ml chicken stock to deglaze, scraping up browned bits. Stir in the diced tomatoes and 200 ml thickened cream. Season with additional salt and pepper to taste. Bring to a gentle simmer.

   Time: PT5M

   Temperature: medium‑high

6. Cook Pasta in Sauce

   Add 600 g uncooked penne to the pot, ensuring each piece is submerged. Cook uncovered for 15 minutes over medium‑high heat, stirring every few minutes so nothing sticks and the pasta cooks evenly.

   Time: PT15M

   Temperature: medium‑high

7. Finish & Garnish

   Adjust seasoning if needed. Stir in a handful of chopped flat‑leaf parsley for color. Remove the pot from heat.

   Time: PT2M

8. Portion & Cool

   Divide the pasta evenly among five 750 ml meal‑prep containers. Top each with freshly grated Parmesan and a pinch of cracked black pepper, if desired. Let cool for about 20 minutes before sealing lids.

   Time: PT20M

9. Cleanup

   Wash the pot, cutting board, knife, mixing bowl, spatula, measuring tools, and any optional equipment. Wipe down the stovetop.

   Time: PT10M

Nutrition Facts

Calories

984

Protein

35 g

Carbohydrates

72 g

Fat

27 g

Fiber

6 g