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
SARAHKAYE'S GLUTEN-FREE SPICY CAJUN CHICKEN PENNE
You'll find yourself moaning "mmmmm" while eating this delicious one pan meal. Plus, this cooks together very quickly once you get started, so have everything cut and measured ready to be added before you begin cooking anything. A super delicious meal that is pretty easy to pull together in a snap! Don't let the long ingredient list intimidate you! It's soo well worth it! 3/1/17 Substitution Note: To make this recipe 'healthier' try the following substitution: OMIT the 3/4 cup milk and 1/3 cup butter, REPLACE with 1 cup chicken stock. We've been using this simple substitution for a while now, and actually like it better than our original full fat version. 1/25/20 Note: Our favorite pasta is Banza or Jovial, gluten-free!
Provided by SarahKaye
Categories Chicken Breast
Time 40m
Yield 4 serving(s)
Number Of Ingredients 19
Steps:
- While pasta is cooking, place chicken and Cajun seasoning in a bowl and toss to coat.
- In a large skillet over medium heat, sauté chicken in olive oil until chicken is tender, about 5-7 minutes.
- In a small bowl, whisk together milk, melted butter and cornstarch (see note in 'description' about a yummy substitution). Add in salt, basil, lemon pepper, garlic powder and black pepper. Set aside.
- Add green and red bell peppers, onion, mushrooms and broccoli to the skillet. Cook 2-3 minutes.
- Reduce heat and slowly add milk mixture to skillet and heat through. Sauce will thicken.
- Mix drained (& rinsed, if using gluten-free) pasta into skillet.
- Serve with fresh parmesan cheese and a fresh Italian Bread Loaf.
Nutrition Facts : Calories 408.9, Fat 19.9, SaturatedFat 11.2, Cholesterol 84.8, Sodium 425.4, Carbohydrate 39.6, Fiber 8, Sugar 4, Protein 21.9
CAJUN CHICKEN PENNE
"I tasted a wonderful Cajun pasta dish on a kayaking trip and attempted to recreate the delicious flavors from memory," Mary Spikowski explains from Columbus, Ohio. "With whole what pasta, this is as tasty as the original."
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Cook pasta according to package directions. Meanwhile, toss chicken with 2 teaspoons Cajun seasoning. In a large nonstick skillet coated with cooking spray, cook chicken in 2 teaspoons oil until no longer pink; drain. Remove and keep warm. , In the same skillet, saute peppers and onion in remaining oil for 1 minute. Add garlic; saute 1 minute longer. Add tomatoes; saute 2 minutes longer. Stir in 3/4 cup milk., Bring to a boil. Combine flour with remaining Cajun seasoning and milk until smooth; gradually stir into skillet. Cook for 1-2 minutes or until thickened. Return chicken to the pan; heat through. Drain pasta; toss with chicken mixture.
Nutrition Facts : Calories 432 calories, Fat 8g fat (1g saturated fat), Cholesterol 65mg cholesterol, Sodium 635mg sodium, Carbohydrate 55g carbohydrate (15g sugars, Fiber 5g fiber), Protein 35g protein.
SPICY CAJUN PENNE
Wanting a really spicy dinner, I cobbled together this dish of Andouille sausage and peppers. It turned out hot enough to make my roommate leave the room just from the smell alone (but he's overly sensitive) and it tasted really good!
Provided by David J Rust
Categories One Dish Meal
Time 30m
Yield 1 serving(s)
Number Of Ingredients 10
Steps:
- Start by preparing the penne pasta. In a pot of boiling, salted water, cook the penne for about 10 minutes or until al-dente. Remove from the pot and strain until later.
- In the same pot (now devoid of water) add the crushed chili flakes to the olive oil over medium-high heat. Once the oil is hot, add the onions and sliced stem pieces of the broccoli. Saute until the onions start to brown on the edges.
- Add the andouille sausage and minced garlic, mixing in with the onions and broccoli stems until the sausage starts to brown on the edges.
- Add the cherry tomatoes, broccoli florets, and finely chopped roasted bell peppers and cook with the other ingredients until the broccoli florets turn dark green and are fork-tender.
- Remove from the heat and stir in the cooked penne pasta and minced pepperoncini peppers. Serve, hot.
Nutrition Facts : Calories 1154.5, Fat 47.9, SaturatedFat 13.3, Cholesterol 65.1, Sodium 2579.9, Carbohydrate 147.2, Fiber 18.4, Sugar 14.8, Protein 45.6
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