Skinny Cajun Chicken Penne Rezept

Spice up your weeknight with this healthy and flavorful Skinny Cajun Chicken Penne! Tender chicken with a zesty Cajun kick is tossed in a creamy sundried tomato sauce and served over hearty whole wheat penne. Ready in under 30 minutes, this recipe is perfect for a quick and satisfying meal that won't derail your healthy eating goals.

Vorbereitung 10 Min.

Kochzeit 30 Min.

Kalorien 401.6 kcal

Eiweiß 69g

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Zutaten für Skinny Cajun Chicken Penne

Chicken Tenderloins
Creole Seasoning
1 lb whole wheat penne pasta
1 1/2 tablespoons butter
1 teaspoon olive oil
1 tablespoon all-purpose flour
3/4 cup skim milk
Sun Dried Tomato Paste
2 diced green onions (about 1/4 cup)
1/8 teaspoon black pepper
Garlic Cloves
Dried Basil
Dried Parsley
Parmesan Cheese

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Zubereitung von Skinny Cajun Chicken Penne

Dice 1.5 lbs boneless, skinless chicken breasts.
In a medium bowl, toss diced chicken with 1 tablespoon Cajun seasoning. Stir to coat completely and set aside.
Bring a large pot of salted water to a boil. Add 1 lb whole wheat penne and cook according to package directions until al dente. Drain and set aside.
Melt 1 1/2 tablespoons butter and 1 teaspoon olive oil in a large skillet over medium-high heat.
Add the seasoned chicken to the skillet and cook for 4-6 minutes per side, or until cooked through. Remove chicken from pan and set aside, keeping warm.
Reduce heat to low. Whisk in 1 tablespoon all-purpose flour until a smooth roux forms (about 1 minute). Do not let it brown.
Gradually whisk in 3/4 cup skim milk until smooth and thickened. If lumps form, whisk vigorously or mash them out with a spatula.
Stir in 1/4 cup sundried tomato paste, 2 diced green onions (about 1/4 cup), 1/8 teaspoon black pepper, 1 minced clove garlic, 1/2 teaspoon dried parsley, and 1/4 teaspoon dried basil.
Increase heat to medium-high. Bring to a simmer, whisking constantly, until the sauce thickens slightly (about 2-3 minutes).
Add the cooked penne, chicken, and 1/4 cup grated Parmesan cheese to the skillet. Toss gently to coat.
Serve immediately. Garnish with extra Parmesan cheese and fresh parsley (optional). Enjoy with a side green salad!

Nutrition Information (Approximate per serving)

Sodium

15 g

Sugar

Fat

23g

Carbs

14g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Lunch Main Dish / Dinner Poultry Chicken Recipes Italian The Americas American Cajun & Creole Southern Healthy

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Main Ingredient Preparation Healthy Main Dish Poultry Chicken Dietary Low Sodium Low In Something Meat Chicken Breasts Pasta Rice And Grains

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Skinny Cajun Chicken Penne?

Skinny Cajun Chicken Penne dauert insgesamt etwa 40 Minuten – ungefähr 10 Minuten Vorbereitung und 30 Minuten Kochzeit.

Wie viele Kalorien hat Skinny Cajun Chicken Penne?

Skinny Cajun Chicken Penne hat etwa 401.6 Kalorien pro Portion, mit ungefähr 69 g Eiweiß, 14 g Kohlenhydraten und 15 g Fett.

Welche Zutaten brauche ich für Skinny Cajun Chicken Penne?

Die wichtigsten Zutaten für Skinny Cajun Chicken Penne sind Chicken Tenderloins, Creole Seasoning, Penne Pasta, Butter, Olive Oil, Flour. Die vollständige Liste mit Mengenangaben findest du oben.