INSTRUCTIONS

In a small bowl, mix together all ingredients for the cajun seasoning (may sub store-bought seasoning if desired i use McCormick). Sprinkle 1-2 teaspoons of seasoning over chopped chicken pieces. Spray a large pan or non stick skillet with cooking spray and cook chicken over medium heat 8-10 minutes, stirring throughout until cooked through. Place chicken in a bowl and set aside.

In the same pan, melt butter and sauté peppers and onions 4-5 minutes. Stir in flour until mixture clumps together or comes together in a "ball". Slowly whisk in milk. Stir in diced tomatoes. When mixture is smooth and creamy, stir in 2.5 teaspoons of cajun seasoning (or more if you like it a little spicier). Add pasta and chicken and stir to coat. Continue to stir until chicken is heated through. Serve warm and garnish with fresh parsley or some Parmesan cheese. Enjoy!



INGREDIENTS

2-3 boneless skinless chicken breasts, cut into 1 inch pieces
1-2 teaspoons store-bought or homemade cajun seasoning (see below for recipe)
12 ounces farfalle or bow tie pasta noodles, cooked according to package's instructions
1 red bell pepper, diced
¼ cup diced white onion
fresh parsley
sauce
4 tablespoons butter
¼ cup flour
1 cup whole milk, heavy cream, or half and half (I used fat free half and half)
2-3 teaspoons store-bought or homemade cajun seasoning (see below for recipe)
⅓ cup diced tomatoes


Optional: homemade cajun seasoning (make it, it takes two seconds!)

1 teaspoon salt
1 teaspoon garlic powder
1½ teaspoon paprika
½ teaspoon pepper
½ teaspoon onion salt
½ teaspoon cayenne pepper
heaping ½ teaspoon oregano

¼ teaspoon red pepper flakes


NUTRITION INFO

Serving Size: 1 (373 g)   Servings Per Recipe: 4


Calories 719.1    Calories from Fat 370 52%    Total Fat 41.1 g 63%    Saturated Fat 24 g 120%    Cholesterol 198.6 mg 66%    Sodium 816.8 mg 34%    Total Carbohydrate 47.4 g 15%    Dietary Fiber 2.5 g 10%    Sugars 3.1 g 12%    Protein 39.3 g 78%




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