SKINNY CAJUN CHICKEN PENNE
Make and share this Skinny Cajun Chicken Penne recipe from Food.com.
Provided by CaliforniaJan
Categories Chicken Breast
Time 30m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In a medium bowl, toss diced chicken with 1 tablespoon of Cajun seasoning and stir to completely coat. Set aside.
- Bring a medium pot of water to boil and cook penne according to directions for al dente pasta. Drain and set aside.
- In a large skillet (cast iron if you have it), melt 1-1/2 tablespoons of butter and 1 teaspoon of olive oil over medium-high heat.
- Add chicken to skillet and cook for 4-6 minutes or until cooked through. Remove chicken from pan and cover.
- Turn heat to low and add 1 tablespoon of flour to the pan (you should sill have some butter/oil left in there) and stir/whisk constantly until the flour/butter forms a pasty roux mixture. Do not let this burn, it will only take a minute.
- Slowly add 3/4 cup of skim milk while whisking constantly to keep lumps from forming. If lumps do form, just smush them up with a spatula and continue to whisk. Mixture should be smooth.
- Add 1/4 cup sundried tomato past, 2 diced green onions, 1/8 teaspoon black pepper, 1 clove of minced garlic, 1/2 teaspoon dried parsley, and 1/4 teaspoon of dried basil. Turn heat up to medium/medium-high and whisk together and cook until mixture thickens.
- Add penne, chicken, and 1/4 cup of parmesan to the skillet, and stir to coat.
- Serve immediately with a nice green salad.
Nutrition Facts : Calories 401.6, Fat 10.2, SaturatedFat 4.7, Cholesterol 83.7, Sodium 370.5, Carbohydrate 42.4, Fiber 5.7, Sugar 2.2, Protein 35
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David Kajja
[email protected]Overall, this is a great recipe. It's easy to make, delicious, and healthy.
Habib Marcelo
[email protected]This dish is a bit too spicy for my taste. Next time I'll use less cayenne pepper.
Liam Pelkey
[email protected]I added some chopped spinach to the sauce for an extra boost of vegetables.
Sh Ratul
[email protected]I'm not a fan of penne pasta, so I used rotini instead. It turned out great!
Thilini Dilhani
[email protected]This dish is perfect for a potluck or party. It's easy to make ahead of time and it reheats well.
Md Rifat hossen Sagor
[email protected]I love that this dish is made with healthy ingredients. The chicken is lean and the sauce is made with low-fat milk.
Ryan Coniglio
[email protected]This is a great recipe for a quick and easy weeknight meal. The chicken and sauce come together in no time.
Nwankwo Juliet
[email protected]I made this dish for a dinner party and everyone loved it! I will definitely be making it again.
Botwewaa Makeovers
[email protected]I followed the recipe exactly and the dish turned out great! The chicken was juicy and the sauce was creamy and flavorful.
Mental Jutt
[email protected]I thought this dish was just okay. The chicken was a bit dry and the sauce was a bit bland.
Sillah Bojang
[email protected]This dish was a bit too spicy for my taste, but I still enjoyed it. I would recommend using less cayenne pepper next time.
YONATAN ABEL
[email protected]I'm not a huge fan of Cajun food, but this dish was surprisingly good. The chicken was tender and the sauce was flavorful.
Alasbour Williams
[email protected]This dish is a great way to use up leftover chicken. It's also a great way to get your kids to eat their vegetables.
John Khawa
[email protected]I love the flavors in this dish. The chicken is perfectly seasoned and the sauce is creamy and flavorful.
Israel Mwathi
[email protected]This is now my go-to recipe for Cajun chicken penne. It's so easy to make and always turns out perfectly.
Riaz Ahmad
[email protected]I made this dish for a potluck and it was a huge success! Everyone loved it and asked for the recipe.
Balwinder Sandhu
[email protected]This Cajun chicken penne was a hit with my family! The chicken was juicy and flavorful, and the sauce was creamy and delicious. I will definitely be making this dish again.