Thursday, October 11, 2007

Cajun-Spiced Chicken Fettuccine (9 Points & 12 Points Plus)

(serving size: 1 1/2 cups)


2 pound Boneless chicken
1 teaspoon Cajun seasoning
Cooking spray
2 tablespoons butter
1 cup chopped bell pepper
1 cup chopped onion
1 teaspoon Jane's Crazy Mixed Up Seasonings Mixed Up Salt
1 garlic clove minced
2 tablespoons all-purpose flour
1 tablespoon Worcestershire sauce
3 cups 2% low-fat milk
1 cup thinly sliced green onions divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divide

1/4 cup coarsely chopped fresh parsley divided
8 cups hot cooked fettuccine (about 1 pound uncooked pasta)


Preheat oven to 350°.

Heat a large nonstick skillet over medium-high heat. Sprinkle chicken with Cajun seasoning. Coat pan with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until done. Cut chicken into 1/4-inch-thick slices; set aside.

Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and next 4 ingredients (bell pepper through garlic); sauté 7 minutes or until tender. Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in the Worcestershire; gradually add milk, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until slightly thick. Remove from heat; stir in 3/4 cup green onions, 6 tablespoons cheese, and 3 tablespoons parsley. Add chicken and pasta to sauce mixture; toss well to combine.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup green onions, 2 tablespoons cheese, and 1 tablespoon parsley. Cover and bake at 350° for 20 minutes; uncover and bake an additional 5 minutes.

Adapted from Cooking Light

Nutritional Information

Calories: 469 (17% from fat)
Fat: 8.8g (sat 4.7g,mono 2.2g,poly 0.6g)
Protein: 41.6g
Carbohydrate: 54.2g
Fiber: 4g
Cholesterol: 85mg
Iron: 3.5mg
Sodium: 632mg
Calcium: 233mg

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