Blackened Chicken Strips on Pasta with Cajun Sauce

40 minutes Prep: 20 minutes Cook: 20 minutes

269 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

1/4	cup	paprika
1	teaspoon	garlic powder
1	teaspoon	onion powder
1/8	teaspoon	black pepper
1	teaspoon	fine herbs	dried
4	each	chicken breast halves, boneless and skinless
1	each	garlic clove	minced
2	tablespoons	onion	minced
1 1/2	cups	chicken broth	skimmed
1	each	tomato	peeled, seeded and minced
1/4	cup	white wine	dry
1	tablespoon	italian herbs	fresh, chopped
1	x	salt	to taste
8	ounces	pasta, penne

Directions

To make Cajun spice, mix paprika, garlic powder, onion powder, pepper, and fine herbes.

Set aside.

Put the chicken breasts between 2 pieces of wax paper and pound to flatten.

Moisten breasts with water and rub with Cajun spice (reserve 1/4 teaspoon for the sauce).

Spray a very hot cast-iron pan with vegetable spray and then quickly fry breasts for 4 to 6 minutes, or until done.

Remove breasts and slice into thin strips.

Set aside.

Saute garlic and onion in a small pan that has been sprayed with vegetable spray, until onion is soft.

Add broth, tomato, wine, fresh herbs and 1/4 teaspoon of the Cajun spice.

Simmer for 8 minutes.

Season with salt to taste.

Meanwhile cook pasta, drain, and place on a platter.

Lay chicken on pasta and then drizzle with sauce.

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Nutrition Facts

Serving Size 237g

Amount per Serving

Calories 269 15% of calories from fat

	% Daily Value*
Total Fat 5.0g	7%
Saturated Fat 1.0g	6%
Trans Fat 0.0g
Cholesterol 76mg	25%
Sodium 196mg	8%
Total Carbohydrate 23.0g	8%
Dietary Fiber 1.0g	5%
Sugars 3.0g
Protein 32.0g	65%

Vitamin A	6%		Vitamin C	9%
Calcium	3%		Iron	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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