The Easy Diabetes Diet Plan Cookbook - Stir-fry Cajun Chicken Pasta

Stir-fry Cajun Chicken Pasta

Ingredients:

Whole wheat pasta, any kind

Chicken breast

Parsley

Tomatoes

Zucchini

1 Onion, medium-sized

Garlic, 2 cloves

Cajun seasoning

Olive oil

Preparation:

The first thing that you need to do for this recipe is to get your pasta water boiling. You will need 10 parts water to 1 part pasta. When boiling pasta, the rule of thumb is to always add salt into the water so that the pasta isn’t completely bland. You do need to be on a low sodium diet so just a little salt will do.

Next, wash the tomatoes and zucchini and cut into equal sized pieces, about half a centimetre big; don’t forget to core the tomatoes first. You can then peel and finely chop both the onion and garlic. Wash and chop the parsley.

Wash the chicken breast and cut into thin strips, as thinly as you can manage.

When the pasta water is boiling, put in the properly portioned pasta. Dry pasta usually takes about 8 to 10 minutes but fresh pasta will only need 2 to 3 minutes. Keep an eye on the pasta; you are going to want to cook it to al dente which means it should still have a little bite to it. Not sure when to take it out? The best thing to do is to fish out a pasta strand with a fork or with tongs and to take a bite.

Set aside the pasta when it is done boiling but keep a little of the pasta water. In a medium sized pan, drizzle a little olive oil on medium heat. Sauté the onions until they are translucent. Add the garlic and give them a little toss but be careful not to let them brown. Add in the chicken strips and season with Cajun seasoning. When the chicken is cooked, toss in the tomatoes, zucchini, and parsley. When all of the ingredients are cooked, add in the pasta and toss. Add a little of the pasta water and toss some more.

Don’t forget to taste the food to check if it needs more seasoning. Serve on a plate and garnish with a bit of parsley.

This is an excerpt from the book: The Easy Diabetes Diet Plan Cookbook