Cajun Chicken and Broccoli Alfredo

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 ½ lbs. boneless skinless chicken breasts (thinly sliced and chopped)

3 Tbsp. cajun seasoning (for chicken)

1 Tbsp. olive oil

1 red bell pepper (thinly sliced)

1 orange bell pepper (thinly sliced)

1 yellow bell pepper (thinly sliced)

2 cups broccoli florets

1/2 large yellow onion (diced)

2 cloves garlic (minced)

8 oz. Barilla Protein Plus Pasta Spaghetti (broken in half)

2 cups fat free half and half

2 ½ cups low sodium chicken broth

1-2 tsp. Cajun seasoning (for sauce)

1/2 tsp. salt

fresh cracked pepper

1 medium zucchini (spiralized, 8 oz.)

1/2 cup Parmesan Romano Cheese blend, shredded (56g)

3 Tbsp. smoked paprika

1 ½ Tbsp. salt

2 Tbsp. garlic powder

1 Tbsp. onion powder

1 Tbsp. dried oregano

1 Tbsp. cayenne pepper

1 tsp. fresh ground black pepper

fresh parsley (for serving)

shredded parmesan cheese (for serving)

手順

Add the sliced and chopped chicken to a large mixing bowl and top with 3 Tbsp. cajun seasoning. Mix to ensure all sides are coated with the seasoning.

In a deep skillet or dutch oven with high sides, heat the olive oil over medium-high heat. Add the chicken slices and cook until golden brown and cooked through, approximately 5 minutes. Once cooked, transfer the chicken to a plate and set aside.

Add the peppers, broccoli, onion and garlic to the same skillet and sauté until softened.

Pour the half and half and chicken broth in with the vegetables. If you want mild (still spicy as this is a cajun dish) add 1 tsp. of cajun seasoning to the mixture along with salt and pepper. If you want spicy, add 2 tsp. of cajun seasoning and stir to combine.

Break the spaghetti noodles in half and add to the pot in a criss cross pattern. This helps them cook through and not stick together in the pot. Press the noodles down so they’re submerged in the liquid to cook.

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let simmer for about 10-15 minutes or until the pasta is cooked to your liking, stirring often.

Once the noodles have softened, add the spiralized zucchini and mix to combine.

Once the pasta is cooked and zucchini is soft, add the cheese to the pot and mix to melt and combine. Let simmer for 3-5 minutes.

Add the cooked chicken back into the pot and stir into the pasta. Simmer for 3-5 minutes to allow the chicken to heat through and the flavors to melt together while the sauce thickens. Taste and adjust seasonings, if needed.

栄養

• サービングサイズ: 410 g
• カロリー: 449 kcal
• 脂肪総量: 9 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 1 g
• コレステロール: 65 mg
• ナトリウム: 772 mg
• 炭水化物総量: 56 g
• 食物繊維: 7 g
• 糖質総量: 12 g
• タンパク質: 36 g