Directions:
- Preheat oven to 350°.
- Heat a large nonstick skillet over medium-high heat. Sprinkle chicken with Cajun seasoning. Coat pan with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until done. Cut chicken into 1/4-inch-thick slices; set aside.
- Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and next 4 ingredients (bell pepper through garlic); sauté 7 minutes or until tender. Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in the Worcestershire and mustard; gradually add milk, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until slightly thick. Remove from heat; stir in 3/4 cup green onions, 6 tablespoons cheese, and 3 tablespoons parsley. Add chicken and pasta to sauce mixture; toss well to combine.
- Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup green onions, 2 tablespoons cheese, and 1 tablespoon parsley. Cover and bake at 350° for 20 minutes; uncover and bake an additional 5 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 462.04 Kcal (1934 kJ) | ||
| Calories from fat | 90.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.04g | 15% | |
|---|---|---|---|
| Cholesterol | 133.59mg | 45% | |
| Sodium | 641.04mg | 27% | |
| Potassium | 562.39mg | 12% | |
| Total Carbs | 57.98g | 19% | |
| Sugars | 8.68g | 35% | |
| Dietary Fiber | 3.32g | 13% | |
| Protein | 35.8g | 72% | |
| Vitamin C | 29.1mg | 49% | |
| Vitamin A | 0.6mg | 21% | |
| Iron | 12.1mg | 67% | |
| Calcium | 174mg | 17% | |
| Amount Per 100 g | |||
| Calories | 138.37 Kcal (579 kJ) | ||
| Calories from fat | 27.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.01g | 15% | |
|---|---|---|---|
| Cholesterol | 40.01mg | 45% | |
| Sodium | 191.98mg | 27% | |
| Potassium | 168.42mg | 12% | |
| Total Carbs | 17.36g | 19% | |
| Sugars | 2.6g | 35% | |
| Dietary Fiber | 0.99g | 13% | |
| Protein | 10.72g | 72% | |
| Vitamin C | 8.7mg | 49% | |
| Vitamin A | 0.2mg | 21% | |
| Iron | 3.6mg | 67% | |
| Calcium | 52.1mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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