Chicken Scampi Penne

  • Yield: 4 servings


1 1/2pounds chicken breast tenders
Salt and pepper
2tablespoons olive oil
1/2cup chopped red onion
1teaspoon minced garlic
2tablespoons all-purpose flour
1cup fat-free chicken broth
2tablespoons lemon juice
1/3cup white wine or cooking wine
3tablespoons capers, drained
1/3cup chopped parsley
8ounces penne pasta
1/3cup coarsely chopped avocado
1/4cup grated Parmesan cheese


  1. Salt and pepper chicken to taste. Heat oil over medium heat in a large skillet and cook chicken until brown, usually about 5-6 minutes. Remove chicken to a plate.
  2. Saute garlic and onion in the skillet for 1 minute, making sure to stir. Add flour, stir an additional minute. Pour in broth, lemon juice and wine, and gently stir. Bring mixture to a boil then  reduce heat. Cook until slightly thickened. Return chicken to pan and add capers and parsley.
  3. Cook pasta, drain, combine with chicken mixture. Garnish with avocado and Parmesan cheese, and serve.

Nutritional Info *per serving

  • Calories 546
  • Fat 13g
  • Saturated Fat 3g
  • Cholesterol 103mg
  • Sodium 485mg
  • Carbohydrate 50g
  • Fiber 3g
  • Sugars 3g
  • Protein 50g