Tuesday, February 10, 2015

Cajun Oven Fried Chicken

Picking out a recipe to try this month wasn't easy.  I finally decided on this one from Cooking Light.  

1/3 c. low fat buttermilk
1 tbsp. salt free Cajun seasoning
1/2 tsp. salt
1 c. panko breadcrumbs
2 chicken breast halts (about 1 pound), skinned
2 chicken drumsticks (about 1/2 pound), skinned
2 chicken thighs (about 1/2 pound), skinned

Preheat oven to 400º.
Combine first 3 ingredients in a shallow dish.  Place panko in a shallow dish.  Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.
Place chicken on a baking sheet lined with parchment paper.  Lightly coat chicken with cooking spray.  Bake at 400º for 40 minutes or until done, turning after 20 minutes.

I chose to use chicken tenders.  They are so much easier to portion out and freeze for later.  This recipe turned out really great.  I will use it again.  

The recipe makes 4 servings.  
Calories 206
Fat 16%
Protein 31.7 g
Carbs 9g 
Sodium 439 mg

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