Cajun-Spiced Chicken Fettuccine

So, D made this last night. (Actually he made it in the morning and we heated it up when we got home from work). He has made it many times. It is a good comfort food. And it makes a lot. We had it with a Caesar Salad.

Cajun-Spiced Chicken Fettuccine

Photo by ALB

Ingredients
2 pounds skinless, boneless chicken breasts
1 teaspoon Cajun seasoning (D useds Hotter than Hell Seasoning or something like that)
Cooking spray
2 tablespoons butter
1 cup chopped green bell pepper
1 cup chopped onion
1/2 teaspoon salt
1 (8-ounce) package presliced cremini mushrooms (you can use regular too)
1 garlic clove, minced
2 tablespoons all-purpose flour
1 tablespoon Worcestershire sauce
1 tablespoon Creole mustard
3 cups 2% low-fat milk
1 cup thinly sliced green onions, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/4 cup coarsely chopped fresh parsley, divided
8 cups hot cooked fettuccine (about 1 pound uncooked pasta)Preparation
Preheat oven to 350°.
Heat a large nonstick skillet over medium-high heat. Sprinkle chicken with Cajun seasoning. Coat pan with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until done. Cut chicken into 1/4-inch-thick slices; set aside.
Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and next 4 ingredients (bell pepper through garlic); sauté 7 minutes or until tender. Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in the Worcestershire and mustard; gradually add milk, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until slightly thick. Remove from heat; stir in 3/4 cup green onions, 6 tablespoons cheese, and 3 tablespoons parsley. Add chicken and pasta to sauce mixture; toss well to combine.
Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup green onions, 2 tablespoons cheese, and 1 tablespoon parsley. Cover and bake at 350° for 20 minutes; uncover and bake an additional 5 minutes.


Yield: 8 servings (serving size: 1 1/2 cups)

CALORIES 469 (17% from fat); FAT 8.8g (sat 4.7g,mono 2.2g,poly 0.6g); PROTEIN 41.6g; CHOLESTEROL 85mg; CALCIUM 233mg; SODIUM 632mg; FIBER 4g; IRON 3.5mg; CARBOHYDRATE 54.2g

Cooking Light, JUNE 2004