Photo by Terry Brennan, Food Styling by Lara Miklasevics
While everyone knows they should eat veggies, some folks might be a little resistant to including them in their daily diets. The ever-popular pasta dinner is a favorite dish, so it’s easy to slip in some additional vegetables to make the well-received meal a little more balanced without struggling to get those veggies on the plate.
In this pasta recipe, which is the savory marriage of a creamy Italian pasta and the spicy Cajun chicken of Louisiana, the creamy sauce hides a bit of puréed cauliflower, and the penne is accompanied by sautéed peppers, mushrooms, and tomatoes for more veggies, says Twin Cities chef and cookbook author Robin Asbell, who created this recipe for Real Food. Whether you choose to let those at your table know they are getting a healthy bit of veggies in the mix—beyond the visible ones, of course—is up to you.
Fall is also a great time to incorporate more of the harvest, such as butternut squash and pumpkin, into your pasta dishes. Check out Asbell’s recipe for Penne in Pumpkin Vodka Sauce, too.
Alternative Pastas
Need an alternative to classic wheat-based pasta? With growing demand for gluten-free, whole-grain, and lower-carb products, you can find many alternatives that suit your needs. When subbing with an alternative pasta, look for something the same shape and size as called for in the recipe. In general, alternative pastas need a little more attention—set a timer and test, then drain the moment that they are al dente. They are often not as sturdy, and overcooking can lead to broken or mushy pasta, cautions Asbell.
Cajun Chicken Pasta
Makes 4 to 6 Servings
1 cup frozen cauliflower rice, thawed
1 teaspoon salt
1 cup heavy cream
8 ounces chicken breast
2 tablespoons Cajun spice, divided
2 tablespoons butter
1 small red bell pepper, chopped
4 ounces mushroom, sliced
2 large Roma tomatoes, chopped
3 cloves garlic
16 ounces pappardelle
½ cup Parmesan
- Put on a large pot of salted water to boil for the pasta.
- In a food processor, place the cauliflower rice and salt. Process until smooth, scraping down as needed. With the machine running, gradually pour the cream through the feed tube, until smoothly mixed.
- Chop the chicken breast into bite-size pieces and sprinkle with 1 tablespoon of the Cajun spice.
- In a large saute pan over medium heat, melt the butter and add the chicken. Raise the heat to medium-high and saute until lightly browned. Add the peppers, mushrooms, and tomatoes, and stir until the vegetables are softened and lightly browned, about 10 minutes. Add the garlic and remaining Cajun spice and stir for 2 minutes.
- Cook the pasta according to package directions, about 8 minutes, then drain.
- Add the cauliflower purée to the chicken mixture in the pan and bring to a boil, then reduce the heat to simmer gently for 5 minutes. Add the pasta to the sauce, sprinkle with Parmesan, and mix with tongs. Transfer to a serving bowl and serve.
Nutrition (per serving): Calories: 530, Fat: 23g (Sat: 13 g), Cholesterol: 90 mg, Sodium: 800 mg, Carb: 62g, Fiber: 4g, Sugar: 6g, Protein: 23g
