Ingredients for 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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How to Make 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
9g
Fat
23g
Carbs
14g
