Spicy Pasta with Chicken

This spin on Rasta Pasta has it all: it’s colorful, creamy, spicy, and low in salt. Mix up this recipe by swapping another low potassium vegetable for bell pepper, such as asparagus, kale, summer squash, wax beans, or mushrooms. Use one cup chopped vegetable to replace one pepper. Enjoy this easy and fun Caribbean pasta dish any night of the week.

Serving size

1 cup

Makes

8 servings

Ingredients

2 tablespoons plus 1 teaspoon no salt added jerk spice or homemade spice blend (see tip)

16 ounces penne pasta, uncooked

1¼ pounds boneless, skinless chicken breasts

3 tablespoons oil (such as canola or extra virgin olive oil), divided

½ medium sweet onion, diced

1 medium green bell pepper, seeded and sliced, then cut slices in half (about 1 cup)

1 medium red bell pepper, seeded and sliced, then cut slices in half (about 1 cup)

1 medium yellow bell pepper, seeded and sliced, then cut slices in half (about 1 cup)

3 cloves of garlic, minced (3 teaspoons)

¼ cup no salt added chicken broth

2 tablespoons unsalted butter

½ cup half and half

½ cup Parmesan cheese, grated

¼ cup green onions, sliced thin

Nutrition Info

Makes: 8 servings  Serving size: 1 cup

Calories

467

Fat

16 g

Saturated Fat

6 g

Trans Fat

<1 g

Cholesterol

79 mg

Carbohydrates

48 g

Sugar

4 g

Fiber

3 g

Protein

32 g

Sodium

187 mg

Calcium

102 mg

Phosphorus

322 mg

Potassium

448 mg

Instructions

  1. If you are making your own spice blend, mix together and set aside.
  2. Begin cooking pasta to al dente (still has a somewhat firm bite). If pasta finishes early, drain and toss with 1 teaspoon of oil to keep from clumping and sticking, and set aside.
  3. Rub 2 Tablespoons of seasoning onto both sides of the chicken.
  4. Heat a large skillet over medium heat. When hot, add 1 tablespoon of oil. When oil is hot, add the chicken and brown on both sides. Reduce heat to medium-low and continue to cook chicken to 165°F, 8-10 minutes.
  5. When cooked, move chicken to a cutting board to cool.
  6. In the same pan, lower heat to medium-low and add remaining 2 tablespoons of oil then the onions and cook until browned and semi-soft, about 2 minutes. Stir frequently.
  7. Toss the peppers with the remaining teaspoon of seasoning then add to the pan. Stir and cook for 4 minutes.
  8. Add the garlic and cook 30 seconds.
  9. Add the broth, butter, and half and half. Mix well and let simmer 1 minute, stirring frequently, until butter is melted and incorporated.
  10. Turn off heat and stir in the Parmesan until melted.
  11. Add the vegetable and sauce mixture into the pot of noodles and stir well.
  12. Slice the chicken into 1-inch strips and divide into 8 portions.
  13. Serve 1 cup of pasta mix and top with a portion of chicken.
  14. Garnish with sliced green onions.
Recipe contributed by Natasha Eziquiel-Shriro, MS, RDN, CDN

If a salt-free jerk spice is hard to find in your area, make a large batch of the homemade spice blend and keep it in an airtight container for up to 1 year.
• 1½ teaspoon garlic powder
• 1½ teaspoon onion powder
• 1 teaspoon dried thyme
• ½ teaspoon cayenne pepper, adjusted based on desired spiciness
• ½ teaspoon ground allspice
• ½ teaspoon paprika
• ½ teaspoon black pepper
• ¼ teaspoon cinnamon
• ¼ teaspoon ginger

If you prefer a pre-made blend, you can try Mrs. Dash® Caribbean Citrus Seasoning Blend instead of jerk spice in this recipe.