Healthy Cajun Chicken Pasta
Parmesan-crusted chicken with homemade Cajun pasta sauce
Equipment
- Stovetop
Ingredients
For the chicken marinade:
- 4 chicken breasts thin-sliced or butterflied
- 4 cloves garlic minced
- 1 tsp salt
- ¼ tsp black pepper powder
- ½ tsp paprika
- 1 lime juice
For the chicken coating:
- 1 egg beaten
- ½ cup milk
- ½ cup all-purpose flour
- 1 cup breadcrumbs mixed with Parmesan cheese equal proportion
For the Cajun sauce:
- 2½ cup reduced fat milk
- 2 tbsp cornstarch
- 2 tbsp all purpose flour
- 4 tsp Cajun seasoning
- 1 tsp salt
For the pasta:
- 2 tbsp olive oil extra virgin
- 1 tbsp butter
- 2 cloves garlic minced
- ¼ cup pine nuts
- a few basil
- 1 onion chopped
- 1 bell pepper cubed
- 1 cup bella mushrooms cubed
- 1 lb farfelle pasta cooked
- ½ tsp Italian seasoning
- ½ tsp salt
- 2 tsp Parmesan cheese for garnish
- 3 sprigs parsley for garnish
Instructions
How to marinate the chicken:
- Mix all the ingredients of the marinade. Marinate the butterflied chicken breasts in the marinade for 30 minutes. While the chicken is marinating, prepare the coating for the chicken, the sauce, and the vegetables.
How to coat the chicken:
- Pour the milk in a wide flat bowl. Mix the flour with salt and pepper and have it ready on a small plate. Beat the egg in a shallow bowl with a pinch of Italian seasoning. Mix equal proportion of breadcrumbs and Parmesan cheese on a plate.
- Dip each chicken breast piece in the milk and then lightly coat using the flour. Shake off excess and then dip in the egg mixture and finally in the breadcrumbs-cheese mixture. Ensure that at every step, you shake the excess off.
- In a non-stick a griddle or pan, use 2 tablespoons of olive oil and fry the chicken breast for 10 minutes on medium heat.
- Flip the breast over and fry for another 10 minutes.
- Cook the breasts for a total of 20 minutes or until golden. Drain on kitchen towel.
How to make the Cajun sauce:
- Mix all the ingredients for the sauce and keep aside.
How to make the Healthy Cajun Chicken Pasta:
- In a Dutch oven, add olive oil and butter, Sauté the pine nuts until golden.
- Sauté the basil leaves for a minute.
- Sauté the garlic for 10 seconds. Then sauté the onions, mushrooms, and peppers for 3 minutes each. Add the cooked, drained pasta.
- Add the sauce and cook for two minutes or until thick. Garnish with Parmesan cheese and parsley. Place one of the chicken breasts cut into strips on top of the pasta. Serve hot.
Notes
Notes:
- Whole milk is a healthy alternative to heavy cream. If you like a richer sauce, then use heavy cream instead of the milk.
Nutrition
Calories: 602kcalCarbohydrates: 37gProtein: 58gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 161mgSodium: 1510mgPotassium: 1389mgFiber: 4gSugar: 12gVitamin A: 2341IUVitamin C: 51mgCalcium: 235mgIron: 3mg
