Cajun Chicken Pasta
16 oz. fettuccine noodles
3 tablespoons olive oil, divided
2-3 boneless, skinless chicken breasts (1 pound)
2-3 teaspoons Cajun seasoning, divided*
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper (optional)*
1 red bell pepper, thinly sliced
1 yellow or orange bell pepper (or half of each), thinly sliced
1/2 large red onion, sliced
Sun-dried Tomato Alfredo Sauce
2 tablespoons oil from sun-dried tomatoes in oil jar
1/2 cup sun-dried tomato halves, drained and finely chopped
4-6 garlic cloves, minced
2 tablespoons all purpose flour
2 cups low sodium chicken broth
1 1/2 cups milk (I use lowfat)
1 tbps each cornstarch and tomato paste
1/2 tsp each Cajun seasoning and salt
1/4 teaspoon pepper
2 oz. 1/3 less fat cream cheese, cubed, softened
3/4 cup freshly grated Parmesan
Garnish
Freshly squeezed lime juice (highly recommended)
Fresh parsley
Cayenne pepper to taste
Cook fettuccine in salted water according to package directions just until al dente. Reserve 1/3 cup pasta water then strain and set aside.
Chicken: In a small bowl, mix 2-3 teaspoons Cajun seasoning, 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/8 teaspoon cayenne pepper (optional) with 1 tablespoon olive oil and rub evenly all over chicken breasts. Let chicken sit while you prepare your vegetables OR refrigerate up to overnight.
Heat one tablespoon olive oil in a large non-stick skillet over medium high heat. Once very hot, add chicken and cook, undisturbed for 3-5 minutes, or until nicely browned (or blackened if you prefer) on one side. Turn chicken over, cover, and reduce heat to medium. Cook for approximately 5-7 more minutes (depending on thickness of chicken), or until chicken is cooked through. Remove to a cutting board and let rest at least 5 minutes before slicing.
Peppers: Add enough olive oil to remaining oil in pan to equal 1 tablespoon olive oil. Heat over medium high heat. Add peppers, onions and 1/2 teaspoon Cajun seasoning and saute for one minute. Remove to a plate.