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Blackened Chicken Strips on Pasta with Cajun Sauce

Spicy chicken strips are seasoned, fried, and served over pasta with an herbed tomato sauce.

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes



To make Cajun spice, mix paprika, garlic powder, onion powder, pepper, and fines herbes. Set aside.

Put the chicken breasts between 2 pieces of wax paper and pound to flatten evenly to about 1/2-inch thickness. Moisten breasts with water and rub with Cajun spice (reserve 1/4 teaspoon for the sauce). Spray a very hot cast-iron skillet 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 blend. Simmer for 8 minutes. Season with salt to taste.
Meanwhile cook pasta, drain, and place on a platter. Lay chicken strips on pasta and then drizzle with sauce.

Recipe Adapted From Good-For-You Pasta Cookbook

Serves 4

Calories per serving: 423
Fat per serving: 10.3g
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