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Ingredients
- 2 Tbsp. butter
- 1/4 c. all-purpose flour
- 1/2 c. lowfat milk
- 3 c. heavy cream
- 6 Tbsp. freshly-grated Parmesan cheese
- 3 Tbsp. Cajun seasoning
- 4 x boneless chicken breasts - (6 ounce ea)
- 2 Tbsp. Cajun seasoning
- 4 c. Cajun Cream Sauce
- 1Â 1/2 lb linguini cooked
- 1 c. diced tomatoes
- 1/4 c. sliced green onions
- 1/2 c. shredded Parmesan cheese
- 8 piece garlic toast for serving
Directions
- To prepare the sauce, heat butter over medium heat. Add in all-purpose flour, stirring till blended. Continue stirring for 3 min. Remove pan from the heat. Add in lowfat milk and cream and whisk till well-blended.
- Return pan to medium heat. Heat mix, stirring frequently till temperature reaches 200 degrees. The mix will just begin to bubble up the sides of the pot.
- When the mix reaches 200 degrees, remove from the heat and add in the 6 Tbsp. of Parmesan and 3 Tbsp. of Cajun seasoning.
- Sprinkle chicken breasts with the Cajun seasoning. Grill for 6 to 8 min, or possibly till an internal temperature of 165 degrees is reached.
- Pour 4 c. of Cajun Cream Sauce into a large saute/fry pan. Add in linguini and toss with tongs till pasta is proportionately coated with the sauce. Cook over medium heat for about 30 seconds.
- Divide pasta among 4 large serving plates or possibly bowls, mounding up pasta. Slice cooked chicken on the bias into 1/4-inch strips and place on top of pasta. Sprinkle tomatoes, green onions and Parmesan over each portion. Add in garlic toast and serve.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 503g | |
| Recipe makes 4 servings | |
| Calories 1352 | |
| Calories from Fat 522 | 39% |
| Total Fat 59.26g | 74% |
| Saturated Fat 30.78g | 123% |
| Trans Fat 0.17g | |
| Cholesterol 236mg | 79% |
| Sodium 454mg | 19% |
| Potassium 1095mg | 31% |
| Total Carbs 144.25g | 38% |
| Dietary Fiber 9.4g | 31% |
| Sugars 7.96g | 5% |
| Protein 60.29g | 96% |
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