Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 4 boneless skinless chicken breasts
- 6 tablespoons cajun seasoning (I use Schilling)
- 1 (10 ounces) package chopped spinach (thawed and drained)
- 2 tablespoons butter or margarine
- 2 tablespoons flour
- 2 cups milk
- 1/4 cup parmesan cheese
- 1/2 teaspoon garlic powder
- salt and pepper
- 1 package mostaccioli noodles
- 4 tablespoons olive oil
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Directions
Put noodles on to boil, and boil according to package directions.
In the meantime, make sauce.
In a medium sauce pan, melt butter.
Add flour and blend well.
Gradually whisk in milk, spinach, cheese, garlic powder, salt and pepper.
Cook over medium heat until thickened, stirring frequently.
Cover and reserve.
Heat oil over medium high heat in large fry pan.
Sprinkle chicken liberally with cajun seasoning, and sear chicken on both sides, reduce heat to medium and cook thoroughly (about 10-15 minutes), turning occasionally.
Serve noodles on plate, top with a chicken breast and spoon sauce over.
Garnish with freshly chopped parsley and extra parmesan cheese if desired.