Blackened Chicken Strips with Cajun Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 231.3
  • Total Fat: 2.4 g
  • Cholesterol: 68.4 mg
  • Sodium: 1,550.3 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 1.8 g
  • Protein: 31.9 g

View full nutritional breakdown of Blackened Chicken Strips with Cajun Sauce calories by ingredient
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Yummy and as HOT as you want to make it! Yummy and as HOT as you want to make it!
Number of Servings: 4


    1 1/2 tbsp paprika
    1 tsp garlic powder
    1 tsp onion powder
    1/8 tsp freshly ground black pepper
    2 6 oz boneless, skinless chicken breasts
    2 tbsp minced onion
    1 clove garlic, minced
    2 cups chicken broth (low sodium, no fat)
    1 whole tomato, seeded and minced
    1 tbsp chopped fresh herbs (choose from oregano, basil, tarragon, or marjoram)
    1/4 tsp salt
    8 oz penne pasta


1. To make Cajun Spice: Mix paprika, garlic powder, onion powder, and pepper. Set aside.

2. Place chicken breasts between two pieces of wax paper and pound with a meat mallet to flatten. Moisten breasts with water and rub with Cajun spice (reserve 1/4 teaspoon of the spice for the sauce).

3. Spray a very hot cast-iron pan with vegetable cooking spray. Fry breasts for 4 to 6 minutes, or until done. Remove from pan and slice into thin strips; set aside.

4. Meanwhile, cook pasta according to package directions; drain.

5. Sauté onion and garlic in a small saucepan sprayed with vegetable spray until onion is soft. Add broth, tomato, fresh herbs and reserved Cajun spice. Simmer for 8 minutes. Season with salt to taste.

6. Arrange pasta on a platter. Lay chicken on pasta and drizzle with sauce.

Number of Servings: 4

Recipe submitted by SparkPeople user KELLIEJOJO.

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