Cajun Chicken Pasta
Serves: 4 serves
- 250 grams linguini or penn
- 500 grams boneless, skinless chicken breasts (about 3-4 breasts)
- 3 teaspoons olive oil, divided
- 1 teaspoon Cajun seasoning
- 1 medium red bell pepper, diced
- 1 large garlic clove, minced
- 1 cup low-fat milk
- ¼ cup water
- 1 tablespoon cornstarch
- ½ cup finely grated Parmesan cheese
- 1 medium Roma tomato, finely diced
- 1 large scallion, thinly sliced into round
- Preheat the oven to 375 degrees F.
- Bring a large (4-quart) pot of water to a boil and add the salt, stirring to dissolve. Add the pasta and cook for about 10 minutes or al dente. Drain and reserve.
- While the pasta cooks, heat 2 teaspoons olive oil in a large skillet over medium heat.
- Sprinkle the chicken breasts evenly on both sides with 1 teaspoon Cajun seasoning. Carefully place the breasts in the skillet. Cook for about 4-5 minutes per side, until the chicken is deeply browned and crisp.
- Transfer the chicken to the baking sheet and into the oven to finish cooking through. Remove the chicken when a thermometer inserted into the thickest part of the breast reaches 165 degrees F.
- Add the remaining teaspoon oil to the skillet and stir in the bell peppers. Cook for about 2 minutes, stirring occasionally, until the peppers begin to soften, then stir in the garlic and cook for a minute more.
- Pour the milk into the skillet and bring to a simmer.
- Whisk the water and cornstarch together in a measuring cup, then pour into the skillet. Cook, stirring occasionally, for 1-2 minutes until the sauce thickens.
- Turn the burner off and stir in the Parmesan cheese until melted, then stir in the cooked pasta.
- To serve, divide the pasta between 4 bowls. Slice the chicken into bite-size pieces and divide evenly between the pasta dishes, then top each with handfuls of tomato and scallion. Serve immediately.
- Note: The pasta sauce will thicken as it cools. Reheat in a covered skillet over medium-low heat, stirring in 1-2 tablespoons water as needed to help the sauce retain its consistency.