Cajun Chicken Penne
Light & Tasty
"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."
SERVINGS: 4
CATEGORY: Lower Fat
METHOD: Stovetop - One-Dish
TIME: Prep: 20 min. Cook: 20 min.
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.
Nutrition Facts
One serving: 1-3/4 cups Calories: 432 Fat: 8 g Saturated Fat: 1 g Cholesterol:
65 mg Sodium: 635 mg Carbohydrate: 55 g Fiber: 5 g Protein: 35 g
http://www.tasteofhome.com/Recipes/Cajun-Chicken-Penne
Sugar Says
'Try some wicked sugar...
Go on, you'll like it!'
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