TGI Fridays Pasta - This Spicy Cajun Chicken Recipe Hits The Spot

Ingredients and Preparation

This recipe serves 4 people. If you prefer a spicier dish, feel free to add more cayenne pepper to the chicken seasoning or sprinkle an extra 1/2 teaspoon when cooking the vegetables.

Ingredients:

• 8 oz. linguine
• 4 skinless, boneless chicken breasts
• 1 tablespoon Cajun spice
• 4 tablespoons butter (or olive oil)
• 2 bell peppers (any color)
• 1 red pepper
• 8 mushrooms
• 4 green onions
• 3 cups cream (substitute with whole milk for a lower fat option)
• 1/2 teaspoon basil
• 1/2 teaspoon lemon pepper
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• Grated Parmesan cheese

Directions:

1. Cook the Pasta: Begin by boiling water for the linguine. Follow the package instructions for al dente pasta.
2. Prepare the Chicken: Cut the chicken breasts into bite-sized pieces and coat them with Cajun spice. Sauté the chicken in butter or olive oil until browned and cooked through.
3. Chop the Vegetables: While the chicken is cooking, chop the bell peppers, red pepper, mushrooms, and green onions.
4. Cook the Vegetables: Once the chicken is done, add the chopped vegetables to the pan. Cook for a few minutes until they start to soften.
5. Make the Sauce: Lower the heat and pour in the cream (or milk). Mix in the basil, lemon pepper, salt, garlic powder, and black pepper. Stir to fully incorporate the ingredients.
6. Combine and Serve: Drain the pasta and place it in a serving dish. Pour the chicken and vegetable mixture over the pasta. Mix well or leave it layered, depending on your preference. Top each portion with grated Parmesan cheese.

Nutritional Information and Tips

Nutritional Breakdown (Per Serving):

• Calories: Approximately 650
• Protein: 35g
• Carbohydrates: 45g
• Fat: 35g

Tips for a Healthier Version:

• Reduce Fat: Substitute some of the cream with whole milk or a plant-based milk alternative.
• Increase Fiber: Use whole grain pasta instead of regular linguine.
• Add More Veggies: Incorporate additional vegetables like spinach or zucchini for extra nutrients.

Interesting Facts and Stats

Did You Know?

• Cajun Cuisine: Originating from the French-speaking Acadian people of Louisiana, Cajun cuisine is known for its bold flavors and use of spices. Source: Britannica
• Chicken Consumption: In 2020, the average American consumed about 97.6 pounds of chicken, making it the most popular meat in the U.S. Source: National Chicken Council

Fun Fact:

• Parmesan Cheese: Authentic Parmesan cheese, or Parmigiano-Reggiano, is aged for at least 12 months and can only be produced in certain regions of Italy. Source: Parmigiano Reggiano Consortium

Conclusion

This spicy Cajun chicken pasta is a delightful dish that brings together the rich flavors of Cajun spices, creamy sauce, and tender chicken. Whether you're a fan of TGI Fridays or just looking for a new recipe to try, this dish is sure to become a favorite. Adjust the spice level to your liking and enjoy a meal that's both satisfying and full of flavor.

For more delicious recipes and cooking tips, check out Food Network and AllRecipes. Happy cooking!