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. Season chicken to taste. In large nonstick skillet, heat oil and cook chicken until golden brown, about 5-6 minutes. Remove chicken from pan; set aside. 
  2. Add onion and garlic, stir 1 minute. Add flour, stirring 1 minute. Gradually add broth, lemon juice and wine, stirring. Bring to boil, reduce heat, cooking until slightly thickened. Return chicken to pan and add capers and parsley. 
  3. Meanwhile, cook pasta according to package instructions. Drain and toss with chicken mixture. Sprinkle with avocado and Parmesan cheese, and serve.
Spicy Advice: Try using whole wheat or multi-grain blend pastas to boost fiber. Any time a recipe calls for wine, broth may be substituted.
Recipe reprinted with permission from Holly Clegg’s Too Hot in the Kitchen: Secrets to Sizzle at Any Age (2010). 

Nutritional Info *per serving

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