8 oz pasta of you choice
3-4 smallish chicken breasts approx 1 lb or so
1 TB cajun seasoning( I used this recipe, but only used 1/2 tsp salt)
3 green onions, sliced
1 cup non fat milk
1 TB cornstarch
1/4 cup sun-dried tomatoes, oil packed, drained and rinsed gently and blotted dry with a paper towel(Dont OVER rinse, you dont want to lose the flavor)
1/2 cup chopped green peppers
1/2 cup chopped red peppers
1/2 tsp oregano
1/4 tsp basil
1/4 tsp garlic powder
more cajun seasoning as needed
1/4 cup parmesan cheese
Sprinkle the breasts with the cajun seasoning, coat both sides well. Broil until it reaches an internal temp of 165. ( This step eliminates the 3TB butter needed in the original recipe. )
Allow to cool slightly and shred well.
Cook your pasta according to package directions, drain well
Mix cornstarch into cold milk.
In a large pan sprayed with cooking spray over medium heat, heat chicken with green onions until the onions are tender and fragrant.
Add milk, tomatoes, green and red peppers and seasonings. Cook until everything is heated through and slightly thickened....
Add in pasta and parmesan cheese, toss well and serve!