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.”
TOTAL TIME: Prep: 20 min. Cook: 20 min.
MAKES:4 servings
TOTAL TIME: Prep: 20 min. Cook: 20 min.
MAKES: 4 servings


  • 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

Nutritional Facts

1-3/4 cups: 432 calories, 8g fat (1g saturated fat), 65mg cholesterol, 635mg sodium, 55g carbohydrate (15g sugars, 5g fiber), 35g protein.


  1. 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.
  2. 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.
  3. 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.
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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moon07 User ID: 1289133 92838
Reviewed Nov. 21, 2010

"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!"

bouncygirl User ID: 5561339 144141
Reviewed Nov. 7, 2010

"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"

Cappio User ID: 3138665 160964
Reviewed Sep. 22, 2008

"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."

marisella User ID: 1175571 113532
Reviewed Jul. 22, 2008

"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."

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