Skinny Cajun Chicken Penne

Cajun flavored chicken served with hearty sauce and whole wheat penne pasta.

• Ready In: 30 mins
• Serves: 4

Ingredients

• 1  lb chicken tenderloins, diced
• 1  tablespoon  creole seasoning
• 6  ounces  whole-grain penne pasta (uncooked)
• 1 1⁄2 tablespoons butter
• 1  teaspoon olive oil
• 1  tablespoon flour
• 3⁄4 cup skim milk
• 1⁄4 cup sun-dried tomato paste, spread
• 2  green onions (dice white and light green parts)
• 1⁄8 teaspoon black pepper
• 2  garlic cloves, minced (or to taste)
• 1⁄4 teaspoon dried basil
• 1⁄2 teaspoon dried parsley
• 1⁄4 cup  freshly grated parmesan cheese

Directions

1. In a medium bowl, toss diced chicken with 1 tablespoon of Cajun seasoning and stir to completely coat. Set aside.
2. Bring a medium pot of water to boil and cook penne according to directions for al dente pasta. Drain and set aside.
3. In a large skillet (cast iron if you have it), melt 1-1/2 tablespoons of butter and 1 teaspoon of olive oil over medium-high heat.
4. Add chicken to skillet and cook for 4-6 minutes or until cooked through. Remove chicken from pan and cover.
5. Turn heat to low and add 1 tablespoon of flour to the pan (you should sill have some butter/oil left in there) and stir/whisk constantly until the flour/butter forms a pasty roux mixture. Do not let this burn, it will only take a minute.
6. Slowly add 3/4 cup of skim milk while whisking constantly to keep lumps from forming. If lumps do form, just smush them up with a spatula and continue to whisk. Mixture should be smooth.
7. Add 1/4 cup sundried tomato past, 2 diced green onions, 1/8 teaspoon black pepper, 1 clove of minced garlic, 1/2 teaspoon dried parsley, and 1/4 teaspoon of dried basil. Turn heat up to medium/medium-high and whisk together and cook until mixture thickens.
8. Add penne, chicken, and 1/4 cup of parmesan to the skillet, and stir to coat.
9. Serve immediately with a nice green salad.