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Cajun-Spiced Chicken Fettuccine

Yield 8 servings (serving size: 1 1/2 cups)
Instead of plating individual servings of this pasta dish, bake it as a casserole that guests can spoon out for themselves at the table. While the dish bakes, toss together a simple salad to complete the meal. Leftover chicken would also work well in this recipe.

Ingredients

  • 2 pounds skinless, boneless chicken breasts
  • 1 teaspoon Cajun seasoning
  • 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
  • 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)

Nutrition Information

  • calories 469
  • caloriesfromfat 17 %
  • fat 8.8 g
  • satfat 4.7 g
  • monofat 2.2 g
  • polyfat 0.6 g
  • protein 41.6 g
  • carbohydrate 54.2 g
  • fiber 4 g
  • cholesterol 85 mg
  • iron 3.5 mg
  • sodium 632 mg
  • calcium 233 mg

How to Make It

  1. Preheat oven to 350°.

  2. 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.

  3. 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.

  4. 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.