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Blackened Chicken Strips on Pasta with Cajun Sauce

 
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The blackend chicken breast came out tender, juicy and flavorful, and the cajun sauce was delicious, really bound all the flavors together. It was reasonably quick and easy to make as well, an ideal supper for a busy weekday.

Yield

4

servings

Prep

20

min

Cook

20

min

Ready

40

min

Trans-fat Free
 

Ingredients

¼ cup paprika
*
1 teaspoon garlic powder
1 teaspoon onion powder
teaspoon black pepper
*
1 teaspoon fine herbs
dried
*
4 each chicken breast halves, boneless, skinless
1 each garlic cloves
minced
2 tablespoons onions
minced
1 ½ cups chicken broth
skimmed
1 each tomatoes
peeled, seeded and minced
¼ 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 ¼ 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.

Sauté 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 ¼ 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.

 

* not incl. in nutrient facts

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Comments

dodi
Canada
 almost 9 years ago

What are fine herbs??? The recipe calls for 1 tsp of fine herbs...I have never heard of "fine herbs"....please enlighten me

happyzhangbo
Lindsay, Canada
 almost 9 years ago

Fines herbes is a combination of herbs that forms a mainstay of Mediterranean cuisine. The ingredients of fines herbes are fresh parsley, chives, tarragon and chervil. Hope this information helps!

Nutrition Facts

Serving Size 237g (8.4 oz)
Amount per Serving
Calories 26915% of calories from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 76mg 25%
Sodium 196mg 8%
Total Carbohydrate 8g 8%
Dietary Fiber 1g 5%
Sugars g
Protein 65g
Vitamin A 6% Vitamin C 9%
Calcium 3% Iron 11%
* based on a 2,000 calorie diet How is this calculated?

 

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