Creamy Cajun Chicken Meatball Pasta (Gluten Free)

yield: SERVES 4 prep time: 15 MINUTES cook time: 25 MINUTES total time: 40 MINUTES

Creamy Cajun Chicken Meatball Pasta – tender tasty chicken meatballs with pasta in an amazing dairy free creamy cajun tomato sauce. The whole family will go crazy for this dish.

Ingredients

for the meatballs

• 455g (1lb) of extra lean chicken mince (ground chicken) – can use turkey
• 100g (3.5oz) of zucchini, grated
• 1 egg, beaten
• 1 tsp of paprika
• ½ tsp of salt
• ½ tsp of onion powder
• ⅛ tsp of cayenne (optional for extra heat, omit if you don’t like too spicy)
• 1 tbs of fresh chopped parsley

for the ​cajun spice

• 1.5 tbs of paprika
• 1 tsp of garlic powder
• 1 tsp of onion powder
• ½ tsp of oregano
• ½ tsp of thyme
• ½ tsp of cayenne pepper
• pinch of salt and black pepper

for the sauce

• 1 onion, diced
• 2 cloves of garlic
• 1 cup (200g) of diced tomatoes, canned
• 1 tbs of tomato paste (puree)
• 1 cup (240ml) of chicken stock (or broth)
• ⅓ cup (80ml) of coconut milk
• 225g (8oz) of brown rice pasta (or use any pasta of choice)
• 1 spring onion, chopped
• fresh parsley, chopped
• cooking oil spray (I used olive oil)
• salt and black pepper

Instructions

1. Preheat oven to 220c/200c fan/425f or gas mark 7
2. Add the chicken mince, paprika, salt, onion powder, cayenne (if using) and fresh parsley to a bowl.
3. Squeeze excess liquid from the zucchini (courgette) and add this to a bowl. Mix to combine.
4. Add a little bit of the beaten egg at a time, until the mixture all comes together, you prob will not use the whole egg (I only used half), as otherwise the mixture will be too wet, you just want enough to bind.
5. Roll into approx 12 meatballs and place on a baking tray lined with parchmemnt paper.
6. Spray over the top with cooking oil spray and place in the oven and bake for 10 mins, just to firm slightly. Remove and set aside.
7. Spray a frying pan over a medium high heat with cooking oil spray, add the onion and fry for a couple of minutes, adding in a little stock if needed to prevent sticking.
8. Add the garlic and fry for a further 30 secs.
9. Add in the cajun seasoning, diced tomatoes and tomate paste and mix till all combined.
10. Pour in the stock and stir to a sauce, then carefully place in the meatballs, spooning some of the sauce over the top, reduce heat to medium and simmer for 10 mins until meatballs are cooked through and sauce has reduced slightly and thickened.
11. While the meatballs are cooking, cook pasta according to package directions. Reserve ⅓ cup (80ml) of pasta water and then drain.
12. Carefully remove the meatballs and stir in the coconut milk, until the sauce becomes silky and creamy.
13. Then add in the pasta and stir to coat, using some of that reserved pasta water to loosen up the sauce as needed.
14. Add back in the meatballs and carefully toss into all the pasta and sauce, then season as needed with salt and black pepper.
15. Sprinkle with the chopped spring onion and parsley.

Notes

This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly

• Slimming World – 1.5 syns per serving
• WW Flex/Freestyle Smart Points – 7 per serving
• Gluten Free – ensure pasta and stock is gluten free