Made this tonight with chicken legs, and it was so moist and tasty. I did marinate the chicken about 30 minutes in buttermilk with some Tabasco & oregano and followed another reviewer's good advice about using 50% panko and 50% seasoned bread crumbs. There's a terrific cajun seasoning mix on the CL website that one can adjust for salt and heat, and that's what I used. Served with corn on the cob and some sauteed okra & peppers for a great end-of-summer meal.
Cajun Oven-Fried Chicken
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.
More From Cooking Light
- 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
- 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
- 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.
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