cajun chicken alfredo

this week, my diet was super-saturated with chicken.  not entirely a bad thing, chicken is good, it's tasty, it's chock full of protein that my body needs, and it also is a very special treat for my generally chicken-deprived taste buds!

although i list "1 boneless, skinless chicken breast" in my ingredients, the way chicken works in my house is this..  the bird i start with isn't boneless and it isn't skinless, it's typically one whole frozen chicken.  two things to understand from this:  extra work and the acceptance that when i grab one of these tasty 4-5 lb chickens from my freezer, i will be eating chicken for a week.. good stuff.

speaking of good stuff, i've been reading all about happy families in yes! magazine this week.  and as it turns out, the impact that food has on our happiness, family values, communication, education, ... is nearly unending.  food is far beyond nutrition, and for some it's a way of life.  read through "You Are Who You Eat With" if you'd like and share it with your family (everyone you know and love).. and if someone that family is inspired, plan out a nice meal that brings you all back to the dinner table!

the Experience Food Project is highlighted in this article and, to me, delivered its most surprising piece.  one of the children and benefactors of this project that's bringing fresh, healthy lunches to school cafeterias was asked how she feels about it all.  do you know what she had to say?  she said, "you know, i feel respected."  not, "oh i like the salads" or "i like this dish or that dish".. she feels respected!  wow.

kids are truly brilliant. (especially when they are on the good-food medication)

as a new supporter of the smaller Experience Food Project and admirer of Jamie Oliver and Ann Cooper, i think that it is fair to say these healthy school food programs are onto something.. and it's delicious.

okay, i need to cut myself off.. to the recipe!

this recipe has a few techniques of my own that i should clarify in case your methods are different.  this isn't a case of right or wrong, it's likely just the fact that i do some things differently... to blacken each side of chicken breast, i blacken on high heat for maybe 5 minutes each side, then reduce heat to low and fully cook the chicken through.  my general rule of thumb with the white sauce is "reduce by half".  two ways i control sauce thickness:  (1) add broth as needed and not at once; and (2) reduce sauce until desired consistency is reached.  the latter is your plan b, where you can thicken a sauce that you've accidentally made too thin.  if you don't get it the first time, you'll get it the second.

cast iron skillet is ideal for blackening.  i say this, but have yet to cook this dish on one.  the repercussions are, you can easily have one mighty mess to scrape off your hard-anodized cookware.  (i added a dab of extra-virgin olive oil this last time and it did the nonstick trick, fyi.)

the friendlier printer version

cajun chicken alfredo
adapted from Guy Fieri
serves one, 30 minutes

chicken:
1 large boneless, skinless chicken breast
1 tbsp blackening spice*
1 tbsp extra-virgin olive oil
*blackening spice: 1 tsp ground basil, 1 tsp ground thyme, 1 tsp garlic, 1 tsp white pepper, 1 tsp black pepper, 1 tsp sea salt, 2 tsp cayenne pepper, 1 tsp paprika. mix all together and keep in spice jar.

sauce & pasta:
1/4 c. butter
2 cloves garlic, minced/diced
1 tbsp white wine
1/4 c. all-purpose flour, unbleached
1/2 c. chicken broth (you can make this too)
1/2 c. heavy cream
1/2 c. parmesan cheese, freshly grated
1/2 c. portabella mushrooms
1/4 c. bell pepper, sliced
1/3 lb alfredo, cooked
black pepper, freshly cracked
salt

start by tenderizing chicken breast to approximately 1/2" thick. dredge in blackening spice. place chicken in skillet and cook on high heat. blacken first side, then flip and repeat for second side. reduce heat and cover partially to cook chicken until internal temperature reaches 165F.

start preparing sauce by melting butter in medium sauce pan or wok over medium heat. add minced garlic, mushrooms and bell peppers and saute for 1 minute. add flour and stir until well-blended. add white wine, chicken broth, heavy cream and cheese - add chicken broth as needed, not at once, stirring constantly, until desired consistency is reached - bring to a boil. reduce heat and simmer until mixture starts to thicken. add black pepper and salt, stirring until well-blended. simmer sauce over low heat for 10 minutes, stirring frequently. when sauce gets to desired consistency, add cooked alfredo and stir well.

remove chicken from heat and slice cross ways into strips.

plate alfredo first, then sliced blackened chicken, and top with fresh grated parmesan to your liking. serve immediately.