Boy that’s a mouthful of yumminess. If I could add some more descriptive words I would use: cheesy, creamy, warming, hearty, spicy, filling, quick….you get the point.
This recipe was born out of a desire to make something hearty enough to please my husband, but easy (and light) enough that I wasn’t spending hours in the kitchen or gaining 47 pounds. I searched around and this recipe is a culmination of several recipes plus a few of my own twists. It’s true that it’s not the lightest or lowest in Points+, but it’s a whole heck of a lot lighter than it’s restaurant counterparts most of which weighed in at over 1,500 calories and 75 grams of fat! So, I say chow down on my less than 500 calories of creamy, creole-y, chicken pasta and feel NO guilt!
Just so you know, it’s got a great kick, but it’s not so spicy that my 4 year didn’t inhale it and ask for seconds! If you’re lucky enough to have any left, it’s really delicious the next day as leftovers! Just make sure to mix in about a tablespoon of water before heating, otherwise it will dry out.
Skinny Cajun Chicken Penne
A deliciously hearty and warming meal that comes together in a flash!
1 pound chicken breast tenderloins, diced
6 ounces of whole grain penne pasta (uncooked)
1-1/2 tablespoons butter
1 teaspoon olive oil
1 tablespoon flour
3/4 cup of skim milk
1/4 cup California Sun Dried Tomato Paste Spread
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
Step by step
- 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.
- You will be tempted to just grab a loaf of bread and eat it straight from the pan.
- Add penne, chicken, and 1/4 cup of parmesan to the skillet, and stir to coat.
- Serve immediately with a nice green salad.
WW PP 12; Calories 458.7; Total Fat 12.2g; Saturated Fat 4.5g; Polyunsaturated Fat 1.9g Monounsaturated Fat 3.0g; Cholesterol 83.3mg; Sodium 846.5g; Potassium 423.7mg; Carbs 52.2g; Fiber 5.3g; Sugar 4.4g; Protein 38.4g; Iron 41.5%; Folate 33.9%; Niacin 87.1%; Phosphorus 34.5%; Thiamin 48.6%
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Category: Main Dish, Pasta, Poultry
About Christy: Thirty-six year-old wife and mom to BJ (8) and Mia (4). I'm the editor at the Sisterhood, a Feingold mom, I really love to run (really), read, cook amazing things, and photography is my fledging passion. My motivation is motivating other people to realize they can do this whole weight-loss and exercise thing. I'm living proof! View author profile.