To make Cajun spice, mix paprika, garlic powder, onion powder, pepper, and fines herbes. Set aside.
Put the chicken breasts between 2 pieces of wax paper and pound to flatten. Moisten breasts with water and rub with Cajun spice (reserve 1/4 teaspoon for the sauce). Spray a very hot cast-iron pan with vegetable spray and then quickly fry breasts for 4 to 6 minutes, or until done. Remove breasts and slice into thin strips. Set aside.
Saute garlic and onion in a small pan that has been sprayed with vegetable spray, until onion is soft. Add broth, tomato, wine, fresh herbs and 1/4 teaspoon of the Cajun spice. Simmer for 8 minutes. Season with salt to taste.
Meanwhile cook pasta, drain, and place on a platter. Lay chicken on pasta and then drizzle with sauce.
NOTES : I made this recipe a couple of nights ago. For the first time in 20 years, my darling husband actually went bonkers over something I cooked! The only thing I did different was that I cooked the sauce in the same pan I cooked the chicken in, using the sauce to deglaze the pan. It was not too spicy and didnt smoke up the house. I also used homemade pasta! Recipe by: Good-For-You Pasta Cookbook Posted to MC-Recipe Digest V1 #670 by Creedenite~~at;aol.com on Jul 13, 1997
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (436g)|
|Recipe Makes: 4|
|Calories from Fat: 62 (13%)|
|Amt Per Serving||% DV|
|Total Fat 6.9g||9 %|
|Saturated Fat 1.4g||7 %|
|Monounsaturated Fat 1.1g|
|Polyunsanturated Fat 2.8g|
|Cholesterol 177.8mg||55 %|
|Sodium 525mg||18 %|
|Potassium 1268.9mg||33 %|
|Total Carbohydrate 44g||13 %|
|Dietary Fiber 7.7g||31 %|
|Sugars, other 36.4g|
|Protein 64.6g||92 %|
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Calories per serving: 494
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