Skinny Cajun Chicken Penne Recipe

Name: Skinny Cajun Chicken Penne
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb chicken tenderloins, diced; 1 tablespoon creole seasoning; 6 ounces whole-grain penne pasta (uncooked); 1 1/2 tablespoons butter; 1 teaspoon olive oil; 1 tablespoon flour; 3/4 cup skim milk; 1/4 cup sun-dried tomato paste, spread; 2 green onions (dice white and light green parts); 1/8 teaspoon black pepper; 2 garlic cloves, minced (or to taste); 1/4 teaspoon dried basil; 1/2 teaspoon dried parsley; 1/4 cup freshly grated parmesan cheese

Servings: persons

1 lb chicken tenderloins, diced
1 tablespoon creole seasoning
6 ounces whole-grain penne pasta (uncooked)
1 1/2 tablespoons butter
1 teaspoon olive oil
1 tablespoon flour
3/4 cup skim milk
1/4 cup sun-dried tomato paste, spread
2 green onions (dice white and light green parts)
1/8 teaspoon black pepper
2 garlic cloves, minced (or to taste)
1/4 teaspoon dried basil
1/2 teaspoon dried parsley
1/4 cup freshly grated parmesan cheese

1
In a medium bowl, toss diced chicken with 1 tablespoon of Cajun seasoning and stir to completely coat. Set aside.
2
Bring a medium pot of water to boil and cook penne according to directions for al dente pasta. Drain and set aside.
3
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.
4
Add chicken to skillet and cook for 4-6 minutes or until cooked through. Remove chicken from pan and cover.
5
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.
6
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.
7
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.
8
Add penne, chicken, and 1/4 cup of parmesan to the skillet, and stir to coat.
9
Serve immediately with a nice green salad.

548

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 lb chicken tenderloins, diced, 1 tablespoon creole seasoning, 6 ounces whole-grain penne pasta (uncooked), 1 1/2 tablespoons butter, and more.

Yes, Skinny Cajun Chicken Penne falls under the Pasta & Noodles category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Skinny Cajun Chicken Penne

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions