4💙 Creamy Blackened Chicken Pasta


For the Blackened Chicken:

  • 1 pound boneless, skinless chicken breast, cut into strips
  • 1 tablespoon blackening seasoning (you can find this in the spice aisle or make your own)
  • 1 tablespoon olive oil

For the Creamy Sauce:

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup chicken broth (low-sodium)
  • 1 cup reduced-fat sour cream
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste

For the Pasta:

  • 8 ounces whole wheat or whole grain pasta (or use your preferred type)
  • Chopped fresh parsley for garnish


  1. Start by preparing the blackened chicken. Sprinkle the blackening seasoning evenly over the chicken strips, and then rub it in to coat both sides.
  2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken strips to the skillet and cook for about 5-7 minutes per side, or until the chicken is cooked through and blackened. Remove the chicken from the skillet and set it aside.
  3. In the same skillet, add another 1 tablespoon of olive oil. Add the chopped onion and garlic, and sauté for about 3 minutes until the onions are translucent.
  4. Pour in the chicken broth and bring it to a simmer. Allow it to cook for a few minutes to reduce slightly.
  5. Reduce the heat to low and stir in the sour cream, grated Parmesan cheese, and Italian seasoning. Mix until the sauce is creamy and well combined. Season with salt and pepper to taste.
  6. While making the sauce, cook the pasta according to the package instructions until al dente. Drain and set aside.
  7. Return the blackened chicken to the skillet with the creamy sauce and stir to combine. Allow the chicken to heat through in the sauce for a few minutes.
  8. Serve the creamy blackened chicken over the cooked pasta, garnished with chopped fresh parsley
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