I knew when I saw this recipe over at PreventionRD that it would be one that we would be making. It had all three things I’m interested in when looking at a recipe.
1. Cheap (less than 1.50 a serving)
2. Delicious (duh)
Well as soon as my hubby found out what was for dinner, he begged me to somehow turn it into a blackened chicken pasta. The man loves blackened seasoned anything and not just the seasoning but the technique of blackening as well. I adapted PreventionRds recipe by using homemade blackened spice and blackened the chicken. It was so flavorful and delicious! At 364 calories a bowl I was a very happy camper and hubby got his blackened chicken. All was right in our little world.
NOTE: If you are using this blackened seasoning or using any salt free blackened seasoning you will need to lightly salt the chicken and add salt to the sauce to taste which I have mentioned in the recipe below. If you ARE using regular store bought blackened seasoning, then do not salt the chicken. The mix should have plenty of salt in it.
Blackened Cajun Chicken Pasta
Adapted from: Prevention RD
10 oz whole wheat linguine
1 lb boneless, skinless chicken breasts
4 1/2 teaspoons blackened seasoning (divided)
1 Tbsp extra-virgin olive oil (divided)
1 red bell pepper, sliced into strips
1 green bell pepper, slices into strips
1 large yellow onion, halved and thinly sliced
3 garlic cloves, minced
1 1/2 cups half-and-half
1 teaspoon kosher salt (divided)
1 tsp dried basil
Bring a large pot of salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and set aside.
Meanwhile, cut chicken breasts into thin strips and season with 2 teaspoons of blackening seasoning, if using homemade blackened seasoning sprinkle with kosher salt on either side lightly. In a large skillet (cast iron is preferred, but any skillet will do) add 1 teaspoon of the olive oil. Heat pan over medium high heat, once pan is very hot, sear chicken on both sides until no longer pink. Just a note- Proper blackening will smoke and smell like charred food. That’s the beautiful crust forming. No worries! Set chicken aside and cover with foil.
Add the remaining 2 teaspoons of olive oil to same skillet. (there is no need to clean out the pan) Add the onion and saute 2-3 minutes over medium heat. Add the garlic and saute an additional minute. Add red and green bell peppers. Season with 1/2 teaspoon kosher salt.Saute for 3-4 minutes, until peppers are slightly tender.
Add the half-and-half, basil and 1/2 teaspoon kosher salt. Bring to a simmer. Add the cooked linguine, tossing to allow the half and half to cook into the al dente pasta. Add the remaining 2 1/2 teaspoons of blackened seasoning. Adjust seasonings to your liking. Serve immediately. Yield: 6 servings (about 1 1/2 cups each).
Approximate Nutrition Information (per serving): 364 calories; 10.3 g. fat; 57 mg. cholesterol; 437 mg. sodium; 42.4 g. carbohydrate; 6.5 g. fiber; 24.2 g. protein