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

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

Nutritional Facts

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

Directions

  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.


Reviews for Cajun Chicken Penne

AVERAGE RATING
(2)
RATING DISTRIBUTION
5 Star
 (1)
4 Star
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3 Star
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MY REVIEW
moon07
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!"

MY REVIEW
bouncygirl
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"

MY REVIEW
Cappio
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."

MY REVIEW
marisella
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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