- 1/3 cup low-fat buttermilk
- 1 tablespoon salt-free Cajun seasoning (such as Spice Hunter)
- 1/2 teaspoon salt
- 1 cup panko (Japanese breadcrumbs)
- 2 chicken breast halves (about 1 pound), skinned
- 2 chicken drumsticks (about1/2 pound), skinned
- 2 chicken thighs (about 1/2 pound), skinned
- Cooking spray
- calories 206
- caloriesfromfat 16 %
- fat 3.7 g
- satfat 1 g
- monofat 1 g
- polyfat 0.8 g
- protein 31.7 g
- carbohydrate 9 g
- fiber 0.3 g
- cholesterol 95 mg
- iron 1.2 mg
- sodium 439 mg
- calcium 39 mg
How to Make It
Preheat oven to 400°.
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 400° for 40 minutes or until done, turning after 20 minutes.
Panko—crunchy Japanese breadcumbs—can be found at Asian markets and produces the crispiest oven-fried chicken. You can try curry powder in place of the Cajun seasoning.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.