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Cajun Chicken Penne

Total Time

Prep: 20 min. Cook: 20 min.


4 servings

“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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  • 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


  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.

Nutrition Facts

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

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