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Creamy Cajun Tomato Pasta with Crispy Chicken

dinner · southern

Creamy Cajun Tomato Pasta with Crispy Chicken

Air-fried Parm crunch over smoky Cajun tomato cream. 59g protein.

TIME45min
PROTEIN59g
CALORIES637
SERVES4

Two things people want at once: a shatter-crisp Parmesan-panko cutlet and a spicy, creamy tomato pasta to drag it through. The cutlets air-fry while the sauce simmers, and Greek yogurt stirred in off the heat makes the tomato sauce rosy and rich without a drop of cream.

Feast Facts4 servings
PER SERVINGProtein
59g
Calories637
Carbohydrate68g
Fiber5.7g
Sugars11g
Fat13g
Saturated3.5g
Sodium1078 mg

9.3 g protein per 100 kcal · USDA FoodData Central

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Ingredients

Crispy chicken

  • 1½ lb boneless skinless chicken breasts, halved into 4 cutlets and pounded ½ inch thick680 g boneless skinless chicken breasts, halved into 4 cutlets and pounded ½ inch thick
  • 2 large egg whites2 large egg whites
  • 1 cup panko breadcrumbs60 g panko breadcrumbs
  • 1 oz Parmesan, finely grated, about ½ cup28 g Parmesan, finely grated, about ½ cup
  • 2 tsp Cajun seasoning, salted blend, divided2 tsp Cajun seasoning, salted blend, divided
  • cooking spray, for mistingcooking spray, for misting

Cajun tomato sauce

  • 1 tbsp olive oil1 tbsp olive oil
  • 1 small yellow onion, finely chopped1 small yellow onion, finely chopped
  • 3 cloves garlic, minced3 cloves garlic, minced
  • 2 tbsp tomato paste32 g tomato paste
  • 1 tsp smoked paprika1 tsp smoked paprika
  • 1 tsp Cajun seasoning1 tsp Cajun seasoning
  • 15 oz crushed tomatoes, one 15-oz can425 g crushed tomatoes, one 15-oz can
  • ½ cup low-sodium chicken broth120 ml low-sodium chicken broth
  • ¾ cup 2% plain Greek yogurt, at room temperature170 g 2% plain Greek yogurt, at room temperature

Pasta and finish

  • 8 oz penne225 g penne
  • kosher salt, for the pasta water, to tastekosher salt, for the pasta water, to taste
  • ¼ cup fresh basil leaves, torn6 g fresh basil leaves, torn

Method

  1. Heat the air fryer to 400°F (200°C). Whisk the egg whites with 1 tsp Cajun seasoning in one shallow dish; mix the panko, Parmesan and…
  2. Every step, timer and tip for this one…
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Keeping it: Store the pasta and chicken separately for up to 4 days. Re-crisp the cutlets in the air fryer at 375°F (190°C) for 4 minutes and warm the pasta gently with a splash of water.

Nutrition per serving computed from ingredient weights × USDA FoodData Central. Estimates, not medical advice.

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