Cajun Oven-Fried Chicken

Photo: Karry Hosford

Ditch the bucket of cold, greasy chicken and load up on these extra–crispy chicken breasts, drumsticks, and thighs. If you want a spicier kick, add a few drops of hot sauce to the buttermilk coating. If you prefer chicken fingers, you can use this same coating mixture on boneless chicken tenders.

Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 206
  • Calories from fat: 16%
  • Fat: 3.7g
  • Saturated fat: 1g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.8g
  • Protein: 31.7g
  • Carbohydrate: 9g
  • Fiber: 0.3g
  • Cholesterol: 95mg
  • Iron: 1.2mg
  • Sodium: 439mg
  • Calcium: 39mg

Ingredients

  • 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

Preparation

  1. Preheat oven to 400°.
  2. 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.
  3. 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.
Note:

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.

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