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Cajun Chicken Penne Recipe

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“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.”

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Cajun Chicken Penne Recipe

Prep: 20 min. Cook: 20 min.

Yield: 4 Servings

20 20 40

Ingredients

1-1/2 cups uncooked whole wheat penne pasta
1 pound boneless skinless chicken breasts, cut into 3/4-inch pieces
3 teaspoons Cajun seasoning, divided
3 teaspoons olive oil, divided
1 medium green pepper, julienned
1 medium sweet red pepper, julienned
1 medium onion, halved and sliced
3 garlic cloves, minced
2 medium tomatoes, chopped
1 cup fat-free evaporated milk, divided
3 tablespoons all-purpose flour

Directions

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. Yield: 4 servings.

Nutritional Facts 1-3/4 cups equals 432 calories, 8 g fat (1 g saturated fat), 65 mg cholesterol, 635 mg sodium, 55 g carbohydrate, 5 g fiber, 35 g protein.

Originally published as Cajun Chicken Penne in Light & Tasty August/September 2007, p49

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Cajun Chicken Penne

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Reviewed on Nov. 21, 2010 by moon07

I have actually made this many times - and I remember making it as the recipe states. A lot of people have asked for this recipe when I make it!

Reviewed on Nov. 07, 2010 by bouncygirl

it has a good basic idea but there are some things that need work i will not make this agian unless i made alot of changes

Reviewed on Sep. 22, 2008 by Cappio

I substituted 1/3 cup sun dried tomatoes, and used regular milk as I didn't have any evaporated on hand. Added 1 tsp. extra cajun and some cayenne.

Reviewed on Jul. 22, 2008 by marisella

I really loved this recipe, and can't believe how wonderfully creamy the sauce turns out. I added fresh mushrooms, which were a hit, although next time I will leave out one pepper. Also, I added salt to taste, and felt it still needed a bite: I'd add cayenne and grated parmigiano for a little kick.