Cajun Chicken Alfredo Pasta

A reader had requested a healthier version of Cajun Chicken Alfredo Pasta that's on a lot of restaurant menus, so here it is!  I lightened up the Alfredo sauce, used whole grain pasta, and added in some extra veggies.  It was a quick and easy weeknight meal!

Cajun Chicken Alfredo Pasta

Serves 4
Time: 45 minutes

Ingredients:

1 lb boneless, skinless chicken breast (or all meat from whole chicken)
Canola oil
3 teaspoons Cajun seasoning, divided
1 bell pepper, seeded and sliced into strips
1 small onion, diced
5 oz frozen kale (optional)
8 oz whole grain penne pasta
3 tablespoons unsalted butter
3 tablespoons all-purpose flour
2 garlic cloves, minced
1 cup whole milk
1 cup low-sodium chicken broth
1/2 cup grated Parmesan cheese

Directions:

1.  Bring a large pot of salted water to boil, and cook pasta according to directions.  Drain well and set aside.

2.  If you are using cooked chicken, skip this step.
Slice chicken breasts into 1/2" slices.  Place in a ziplock bag.  Add 1 tablespoon of oil and 1 teaspoon Cajun seasoning.  Shake bag to coat chicken evenly.
Heat a medium skillet over medium heat.  Add the chicken and cook, about 5 minutes.  Add the onions and bell pepper and continue to cook, until vegetables are soft and chicken is cooked through.  Set aside.

3.  To make the Alfredo roux, in a medium saucepan, melt the butter over medium heat.  Add the garlic, and cook until fragrant, about 30 seconds.  When butter is just foaming, add in the flour and whisk, until the flour becomes a deep yellow color.  Slowly add in the milk and vegetable broth, whisking constantly.  Continue to whisk until the mixture begins to thicken, about 10 minutes.  Add in 2 teaspoons of Cajun seasoning (3 if you used cooked, unseasoned chicken) and the Parmesan cheese.  Allow to simmer for 5 minutes.

4.  Stir in the chicken, vegetables, and noodles.  Add in kale if using.  Allow to cook for 5 minutes.  Serve immediately.