Lots of spices and marinated chicken make this dish special!
Marinade:
Mix oil, vinegar,Old Bay, parsely and pepper in a bowl.
Bechamel:
See below.
Cut chicken into 2" x 1/4" strips and add to marinade. Cover and refridgerate for two hours.
Cook pasta until al dente.
Spray a large fry-pan with Pam. Stir-fry chicken until cooked through. Discard marinade. Remove chicken to plate. In same pan, make sauce as follows: Melt butter in pan. Sprinkle with flour and stir until incorporated. Add milk, stirring all the while, until mixture begins to thicken. Add cajun seasoning and parmesan.
Drain pasta and mix into sauce. Serve with salad and crusty bread.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (229g) | ||
Recipe Makes: 4 | ||
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Calories: 654 | ||
Calories from Fat: 258 (39%) | ||
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Amt Per Serving | % DV | |
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Total Fat 28.7g | 38 % | |
Saturated Fat 10.3g | 51 % | |
Monounsaturated Fat 11.2g | ||
Polyunsanturated Fat 5g | ||
Cholesterol 145.9mg | 45 % | |
Sodium 322.7mg | 11 % | |
Potassium 384.8mg | 10 % | |
Total Carbohydrate 69.6g | 20 % | |
Dietary Fiber 0.4g | 2 % | |
Sugars, other 69.2g | ||
Protein 28.5g | 41 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 654
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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