Dinner

Skinny Cajun Chicken Penne is for Dinner.

Skinny Cajun Chicken Penne takes 5 minutes to prepare.

Skinny Cajun Chicken Penne takes 25 minutes to cook.

Skinny Cajun Chicken Penne makes 4 servings.

The ingredients for Skinny Cajun Chicken Penne are:

1 pound chicken breast tenderloins, diced
1 tablespoon Tony Chachere's Less Sodium Cajun seasoning
6 ounces of whole grain penne pasta (uncooked)
1.5 tablespoons butter
1 teaspoon olive oil
1 tablespoon flour
3/4 cup of skim milk
1/4 cup sundried tomato paste (see picture below)
2 green onions (dice white and light green parts)
1/8 teaspoon black pepper
1 clove of garlic, minced (or more)
1/4 teaspoon dried basil
1/2 teaspoon dried parsley
1/4 cup freshly grated Parmesan

Here is how you make Skinny Cajun Chicken Penne:

In a medium bowl, toss diced chicken with 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 butter and 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 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 parmesan to the skillet, and stir to coat.Serve immediately with a nice green salad.Serving Size: 4 servingsNumber of Servings: 4Recipe submitted by SparkPeople user MENSIC.

The nutritional information for Skinny Cajun Chicken Penne is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 458.7

• Total Fat: 12.2 g
• Cholesterol: 83.3 mg
• Sodium: 846.5 mg
• Total Carbs: 52.2 g
• Dietary Fiber: 5.3 g
• Protein: 38.4 g