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Healthier Cajun Chicken Pasta

Prep Time5 mins
Cook Time35 mins
Total Time40 mins
Course: Main Course
Cuisine: American
Servings: 2 people


For the chicken -

  • 2 chicken breasts
  • 1 teaspoon Tony's
  • 1 tablespoon olive oil

For the pasta -

  • ½ pound fettuccine pasta or penne to be exactly like Chili's
  • 2 tablespoons salted butter
  • 2 tablespoons sundried tomatoes (chopped)
  • 1 tablespoon flour
  • ¼ teaspoon garlic powder
  • ½ teaspoon Tony’s
  • ½ c whole milk
  • c pasta water (water from cooking the pasta)
  • 2 tablespoons shredded parmesan cheese + more for topping
  • Black pepper for topping
  • Roma tomatoes for topping
  • Chopped parsley for topping


Prepare the chicken -

  • Heat a large saute pan to medium high heat.
  • Meanwhile, slice two chicken breasts in half to create 4 thin sliced chicken breast pieces. Season with 1 teaspoon Tony's.
  • Add a tablespoon of olive oil to the pan and once hot, add the chicken breast and let cook undisturbed for 5-6 minutes.
  • Flip and let cook for another 5-6 minutes, or until internal temperature reaches 160 degrees.
  • Remove chicken breast from the saute pan and let rest on a plate. You will use the saute pan for the next step, so do not clean just yet!

Prepare the pasta -

  • Boil pasta according to package and before straining, reserve ⅓ cup of the pasta water.
  • In the same saute pan used for the chicken (with chicken remnants still in the pan), add the butter and once melted, add in the sundried tomatoes. Cook together for 2-3 minutes.
  • Add in flour and with a straight edge wooden spatula, mix until the roux combines and let cook on medium low for 5 minutes.
  • Slowly add in the milk, while continuing to mix until incorporated.
  • Add in the garlic powder, Tony's, pasta water and continuing to mix until incorportated.
  • Bring mixture to simmer and let slightly thicken (only about 3-5 minutes).
  • Turn off heat, mix in parmesan cheese and then add in fettuccine noodles and toss gently to mix. Cover completely and let sit for 5 minutes.
  • Plate with fettuccine first, top with sliced chicken and then diced tomatoes, parsley, and black pepper! Enjoy!!