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Blackened Chicken Pasta

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I absolutely love blackened chicken and I love pasta, too. So let’s put them together! This recipe is versatile because you can use different veggies. Try with peppers, onions, squash, more tomatoes. Whatever you want! More veggies are always better! I would definitely bulk it up with more veggies and a salad. That is very important to remember. Veggies are great and if you sauté them in olive oil flavored spray then they’re almost calorie free. Eat veggies until you’re stuffed! But then have something like this as your side dish. And doesn’t this look delectable?

2 tablespoons paprika
2 teaspoons black pepper
2 teaspoons dried oregano
2 teaspoons sugar
2 teaspoons kosher salt
1 teaspoon garlic powder
1/2 teaspoon cayenne
1 tablespoon canola oil
2 chicken breast halves without skin
1 tablespoon butter, melted
1 pound broccoli florets
1/2 pound angel hair pasta
1/2 cup heavy cream
1/4 cup water
1 cup 2% low-fat milk
3 cloves garlic, diced
1/4 cup parmesan cheese, grated
salt and pepper, to taste
1 tomato, diced

1. Preheat oven to 375°F. For the blackening seasoning, combine all of the dry ingredients (first 7) in a medium bowl and set aside.

2. Heat a large cast iron skillet over highest heat or until scalding hot, about 5 minutes, add canola oil. When the oil is very hot, dip the chicken in the melted butter; then thoroughly coat in the blackening rub. Add the chicken to the pan and cook until blackened on each side, about 1-2 minutes per side. Transfer the chicken to a lightly greased sheet pan. Cook in the oven until chicken reaches an internal temperature of 160°F and the juices run clear.

3. While the chicken is in the oven, bring a large pot of salted water to a boil. Add the broccoli and cook until bright green and tender, 2-3 minutes. Remove with a strainer to another bowl, season with salt and pepper, and set aside. Return the water to a boil and cook the noodles to al dente according to package directions, about 3-4 minutes. Drain but do not rinse.

4. To make the sauce, in a heavy saucepan, whisk together the cream, milk, and water. Add the garlic and bring to barely a simmer, stirring constantly, over medium-low to medium heat. Cook until the sauce is slightly thickened. Turn off the heat and stir in grated Parmesan. Season with salt and pepper, to taste.

5. Combine the noodles, broccoli, and cream sauce. Season the dish with salt and pepper, to taste. Thinly slice chicken on the bias and place atop the pasta. Garnish with diced tomatoes and additional Parmesan cheese. Serve immediately.

4 servings

555 calories

23 total grams of fat, 91 mg cholesterol, 1183 mg sodium, 60 g carbs,

3 starches/breads, 1 1/2 vegetables, 1/2 nonfat milk, 2 lean meat, 4 fat

 

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About Amy

Recently I came to an ugly realization–I am middle aged. I didn’t really think so but then I doubled my age and thought, “Hmmmm…some of people don’t live to that age. I must be middle age.” This epiphany came in the third quarter of my 39th year. So I am surviving middle age…it’s scary.

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