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One Pot New Orleans Cajun Pasta

February 12, 2018 20 Comments

3.1Kshares

Dig into a bowl of this delicious spicy One Pot New Orleans Cajun Pasta – the only regret will be not having enough for seconds.

New Orleans Cajun Pasta in a deep black frying pan with wooden spoon

One Pot Cajun Pasta

Living in Canada and close proximity to the USA means I have access to some amazing food, there is such a huge selection of different cuisines that it is near impossible to get bored of the food choices when eating out.

While I have not yet visited New Orleans (it’s on my list of places), I love the spicy Cajun food that is commonly enjoyed there. Amazing dishes such as Jambalaya, Gumbo, Red Rice and Beans, Po Boy and amazing spicy Louisiana Remoulade, one of my favourite condiments for meats and seafood. It’s amazing!! Watch out for a low syn version of that I have coming to the blog very soon.

I am often inspired by various different dishes when coming up with a recipe and so you will see parts of the popular Jambalaya Rice in this amazing One Pot New Orleans Cajun Pasta.

close up New Orleans Cajun Pasta in black frying pan

Homemade Cajun Spice

For the Cajun Spice, I prefer to make my own mix, rather than by a ready-made mix. It’s super easy to make with just a few different spices that most of us have in our pantry/cupboard.

  • 1.5 tbs of paprika
  • 1 tsp of garlic powder
  • 1 tsp of onion powder
  • 1/2 tsp of oregano
  • 1/2 tsp of thyme
  • 1/2 tsp of cayenne pepper
  • pinch of salt and black pepper

Protein for Cajun Pasta

As with Jambalaya, I decided to go for both chicken and shrimp for this dish. I know some don’t like seafood and if that’s the case, by all means, omit it and just go down the chicken route. I prefer thigh meat as it is much more tender.

If you love seafood you might want to even go down the all seafood root with just prawns (shrimp). Just make sure you have enough ratio of protein to pasta. 

You could even add some low fat spicy sausage (like chicken andouille), which is a popular ingredient in Jambalaya. My kids find that slightly too spicy for them, so for this One Pot New Orleans Cajun Pasta I stick to just chicken and shrimp.

New Orleans Cajun Pasta in frying pan with wooden spoon - shrimp, chicken and pasta visible in pan.

How to make a Healthier Creamy Pasta

To add some creaminess, gotta love a creamy pasta, right?. I stir in some low-fat cream cheese, which makes this so creamy and velvety in appearance. You can use something like Philadelphia or a store own brand. Just be sure to double check the syn value, as they can vary slightly from brand to brand. The one I use is just 1 syn per tablespoon, meaning it only adds 4 syns to this entire recipe, which equals 1 syn per serving – perfect!!!

Make sure you use a large deep frying pan for this One Pot New Orleans Cajun Pasta, the last thing you want is to get going on this recipe for dinner only to find you can’t fit in all the ingredients. After all, this is a One Pot dish, meaning you want to make sure you only use one pot – less washing up afterwards. I am doing you a favour here.

Can I use quark for Creamy Pasta?

Quark has more of a sour taste to it than cream cheese, so doesn’t really yield the same result.

Also unlike cream cheese, quark is not great heated as it tends to split, unless you add it in right at the very end off the heat. So personally I wouldn’t make the swap. You want a creamy pasta right? Plus is not that many additional calories for low fat cream cheese. 

white bowl with One Pot New Orleans Cajun Pasta, chicken, pasta and shrimp visible

Best Type of Pasta for One Pot Recipes

You can actually use any pasta really, obviously some varieties are smaller than others so may take less cooking time.

I like to use penne or fusilli for my one pot recipes, the kids prefer that shape and we have to keep the kids happy right?

Freezing Pasta Dishes

Most pasta dishes are perfectly fine for freeing, however the reheating can make the pasta a little over cooked for most so it’s more personal preference whether you are okay with reheated pasta.

I freeze in tubs, defrost fully in the fridge and then reheat in the microwave until heated through. 

over the top view of New Orleans Cajun Pasta with pasta, chicken and shrimp in white bowl with black pan of pasta also visible.

How can I add more vegetables to Pasta Dishes

There are already onions, garlic, peppers, zucchini and passata in the dish that will count as part of your daily vegetables, but I also like to add a delicious mixed salad on the side. It bulks out your plate and salad items are low calorie but high density. A great way to ensure you don’t overeat on the pasta servings. 

Some great salad items are:

  • Crisp Lettuce
  • Spinach of Baby Leaves
  • Shredded Carrot
  • Cooked Beetroot
  • Tomatoes
  • Onion
  • Peppers
  • Shredded Cabbage
  • Cucumber
  • Radishes
close up of shrimp, chicken and pasta in white bowl

More One Pot Recipes

Love one pot recipes? Check out some of these:

  • One Pot Creamy Zucchini Pasta
  • One Pot Beef Fajita Pasta
  • One Pot Shrimp Pasta
  • Low Syn Instant Pot Bombay Lamb Curry
  • Chana Masala
  • Spicy Prawn and Vegetable Risotto
  • Beef and Six Bean Chilli
  • Mushroom Risotto
  • One Pot Cheeseburger Pasta
  • One Pot Creamy Leek Pasta

or head on over to my Full Recipe Index with over 900 delicious Slimming World and Weight Watchers friendly recipes all fully searchable by meal type, ingredients, syn value and smart points etc

Make this One Pot New Orleans Cajun Pasta for dinner tonight, it will be sure to become on the top of your list of favourites.


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One Pot New Orleans Cajun Pasta

One Pot New Orleans Cajun Pasta

Yield: SERVES 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Dig into a bowl of this delicious spicy One Pot New Orleans Cajun Pasta – the only regret will be not having enough for seconds.

Ingredients

For the Cajun Spice:

  • 1.5 tablespoon of paprika (not smoked)
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1/2 teaspoon of oregano
  • 1/2 teaspoon of thyme
  • 1/2 teaspoon of cayenne pepper
  • pinch of salt and black pepper

For the pasta:

  • 200g (7oz) of raw large shrimp (prawns)
  • 250g (9oz) of boneless skinless chicken thigh, sliced thinly
  • 300g (10.5oz) of uncooked penne pasta (or other paste of choice)
  • 1 onion, quartered and sliced thinly
  • 2 cloves of garlic, crushed
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 medium zucchini (courgette), diced
  • 1/2 cup (120ml) of passata (or crushed tomatoes)
  • 1 tablespoon of tomato paste
  • 3 cup (720ml) of chicken stock plus 1 additional cup (240ml)
  • 1 tablespoon of worcestershire sauce
  • few splashes of tabasco sauce
  • 4 tablespoons of low fat cream cheese (4 syns)
  • 2-3 chopped spring onions
  • spray oil

Instructions

  1. Spray a frying pan over a medium high heat with spray oil
  2. Add the chicken and cajun spice and fry till lightly browned, remove and set aside.
  3. Add the onion and fry until softened (adding in a little of the stock to deglaze the pan)
  4. Add the garlic and fry just to infuse flavour.
  5. Add the peppers, zucchini, passata, tomato paste, Worcestershire sauce and tabasco and stir to combine.
  6. Add back in the chicken, along with the pasta and stock (3 cups), bring to a boil, reduce heat slightly, liquid should still bubble away, until pasta is cooked (approx 12-14 minutes), add in more of the additional stock if needed if pasta is not cooked.
  7. Stir in the shrimp and cream cheese, until cream cheese is just melted, add lid and simmer for approx 3 mins just to ensure shrimp is cooked through.
  8. Sprinkle with chopped spring onion.
  9. Enjoy!!

Notes

This recipe is Slimming World and Weight Watchers friendly

  • Slimming World – 1 syn per serving
  • WW Green Smart Points – 11 per serving
  • WW Blue Smart Points - 11 per serving (9 if you use chicken breast)
  • WW Purple Smart Points - 11 per serving (9 if you use chicken breast)

SUITABLE FOR FREEZING

After coating with breadcrumbs, place on a baking tray lined with parchment paper, add to freezer until frozen and then you can pop in a freezer bag. These can then be baked from frozen, but may require slightly longer cooking time.

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Nutritional information, syn values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free, soy-free and/or dairy-free, for example). Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

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Nutrition Information:
Yield: 4 Serving Size: 1 SERVING
Amount Per Serving: Calories: 487Total Fat: 6.3gSaturated Fat: 1.4gCholesterol: 134mgSodium: 400mgCarbohydrates: 72gFiber: 6.1gSugar: 7.7gProtein: 38.3g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

© Siobhan (Slimming Eats)
Cuisine: American, Cajun / Category: Main
New Orleans Cajun Pasta in white bowl with pasta, shrimp and chicken visible in dish.

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

* Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

Filed Under: 9 SP, below 2 syns, by course, by ingredient, by type, chicken, dairy, Extra Easy, fish and seafood, Kid Friendly, main course, Meal in less than 30 mins, pasta, Poultry, Recipes, shrimp, vegetables, Weight Watchers Smart Points Recipes, zucchini

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Reader Interactions

Comments

  1. Jane owens

    February 16, 2018 at 1:45 pm

    Amazing, kids loved it.. clean plates all round.

  2. Shevy (Slimming Eats)

    February 16, 2018 at 10:13 pm

    thank you Jane 🙂

  3. Sheila Sears

    February 19, 2018 at 4:51 pm

    Had this for supper last night, delicious, thsnk you.

  4. Becky

    February 20, 2018 at 2:46 pm

    Made this yesterday, was delicious! Will definitely be making it again. Thank you!

  5. Shevy (Slimming Eats)

    February 20, 2018 at 10:01 pm

    thanks for commenting Becky

  6. Kathryn

    April 17, 2018 at 3:13 pm

    Absolutely gorgeous, definitely going on my list of regular meals. Thanks

  7. Ruth

    August 21, 2018 at 12:54 pm

    Can you reheat this for lunch, as I’ve made this tonight and want to put leftover in the fridge for tomorrow at work.

  8. Shevy (Slimming Eats)

    August 21, 2018 at 4:53 pm

    Hi Ruth, yes it will be fine to reheat – enjoy 🙂

  9. Helen

    October 18, 2018 at 7:17 am

    Want to make this tonight, concerned about the amount of cayenne, as my 13 year old will be eating this and wondering how spicy this will be.

  10. Shevy (Slimming Eats)

    October 23, 2018 at 3:58 pm

    Sorry for the late reply, I would skip the cayenne if you think it will be too spicy.

  11. natalie north

    November 15, 2018 at 2:37 pm

    Just had this.such a quick easy meal to make..it was very tasty and I will definitely make it again but I’m going to make it spicier next time..another favourite to keep trying..

  12. Renata

    March 9, 2019 at 10:29 am

    Love this … it’s a favourite for my partner and I. Have made it with chorizo instead of shrimp and that’s a winner as well.

  13. Gillian Cucchi

    July 6, 2019 at 1:42 pm

    Really good I will definitely make this again

  14. Shirley

    July 29, 2019 at 11:15 pm

    Hi can this be frozen ?

  15. Shevy (Slimming Eats)

    August 8, 2019 at 11:17 am

    yes it sure can 🙂

  16. Liz van Loon

    October 21, 2019 at 4:33 am

    Love it. Left out the prawns today as hubby not too keen. Comfort food at it’s best.

  17. Caitlin Dunbar

    June 4, 2020 at 2:32 pm

    Absolutely delicious!! I’ve never made something I don’t like from Slimming Eats – bravo!! X

  18. Sharon

    October 28, 2020 at 8:20 am

    I’ve just made this and not only is it really simple to make its delicious as are all of your recipes that I’ve tried I left out the shrimp as I’m not a fan will definitely add some spicy sausage next time. Thank you for sharing all your wonderful recipes.

  19. Lorna Gibson

    January 19, 2021 at 11:58 am

    Do you put the pasta in uncooked?

  20. Siobhan (Slimming Eats)

    January 19, 2021 at 7:57 pm

    yes pasta goes in uncooked.

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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