Ragin' Cajun Pasta

Health score
19%
Ragin' Cajun Pasta
35 min.
4
547kcal

Suggestions

Ingredients

  • cup broccoli florets 
  • 0.3 cup butter 
  • teaspoons cajun spice 
  • cup chicken breast cubed cooked
  • 0.5 pound fettuccine barilla 
  • cloves garlic minced
  • 0.5  bell pepper green chopped
  •  green onions chopped
  • servings ground pepper fresh black to taste
  • 0.8 cup milk 
  •  mushrooms sliced
  • tablespoons parmesan cheese grated
  •  roma tomatoes diced
  • 0.5 pound shrimp deveined peeled
  • 0.3 cup sausage smoked sliced
  • 0.3 cup white wine 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a rolling boil.
  2. Boil the fettuccine until cooked through yet firm to the bite, about 8 minutes; drain and transfer pasta to a large serving bowl.
  3. Heat the butter and garlic in a large skillet over medium-high heat; stir in the sausage, tomatoes, broccoli, bell pepper, mushrooms and green onion.
  4. Cook and stir until the sausage is browned and vegetables are tender.
  5. Stir in chicken, shrimp, white wine, cajun seasoning, milk, and 1/4 cup Parmesan cheese. Cook and stir until shrimp until they are bright pink on the outside and the meat is no longer transparent in the center, 3 to 5 minutes.
  6. Serve over pasta and sprinkle with pepper and 2 tablespoons Parmesan cheese.

Nutrition Facts

Calories547kcal
Protein26.99%
Fat36.44%
Carbs36.57%

Properties

Glycemic Index
92
Glycemic Load
18.95
Inflammation Score
-8
Nutrition Score
25.875217417012%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.27mg
Luteolin
0.88mg
Kaempferol
1.95mg
Myricetin
0.08mg
Quercetin
2.24mg

Nutrients percent of daily need

Calories:546.87kcal
27.34%
Fat:21.86g
33.63%
Saturated Fat:10.99g
68.66%
Carbohydrates:49.35g
16.45%
Net Carbohydrates:45.43g
16.52%
Sugar:5.7g
6.34%
Cholesterol:216.82mg
72.27%
Sodium:390.54mg
16.98%
Alcohol:1.54g
100%
Alcohol %:0.58%
100%
Protein:36.42g
72.85%
Selenium:60.85µg
86.92%
Vitamin C:39.09mg
47.38%
Phosphorus:472.54mg
47.25%
Vitamin K:48µg
45.71%
Vitamin B3:7.8mg
38.99%
Manganese:0.71mg
35.75%
Vitamin A:1530.74IU
30.61%
Vitamin B6:0.56mg
27.94%
Copper:0.54mg
27.05%
Potassium:781.46mg
22.33%
Magnesium:88.32mg
22.08%
Zinc:3.19mg
21.25%
Vitamin B2:0.33mg
19.53%
Calcium:173.3mg
17.33%
Vitamin B1:0.25mg
16.59%
Vitamin B5:1.63mg
16.32%
Fiber:3.93g
15.71%
Iron:2.71mg
15.06%
Vitamin B12:0.81µg
13.48%
Folate:49.31µg
12.33%
Vitamin E:1.41mg
9.42%
Vitamin D:0.92µg
6.1%
Source:Allrecipes