Skinny Cajun Chicken Penne Receita

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.

Preparo 10 min

Cozimento 30 min

Calorias 401.6 kcal

Proteína 69g

Avaliação Seja o primeiro

Receita Ações

Compartilhe esta receita:

Receita Autor

A equipe de cozinha da Forktionary

Adaptada de Food.com e testada e padronizada pela Forktionary.

Ingredientes para 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

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Skinny Cajun Chicken Penne? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

Como fazer 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

Perguntas frequentes

Quanto tempo leva para fazer Skinny Cajun Chicken Penne?

Skinny Cajun Chicken Penne leva cerca de 40 minutos do início ao fim — aproximadamente 10 minutos de preparo e 30 minutos de cozimento.

Quantas calorias tem Skinny Cajun Chicken Penne?

Skinny Cajun Chicken Penne tem aproximadamente 401.6 calorias por porção, com cerca de 69 g de proteína, 14 g de carboidratos e 15 g de gordura.

De quais ingredientes preciso para Skinny Cajun Chicken Penne?

Os principais ingredientes de Skinny Cajun Chicken Penne são Chicken Tenderloins, Creole Seasoning, Penne Pasta, Butter, Olive Oil, Flour. Veja a lista completa com as medidas acima.