This is one of my favorite recipes - it always tastes so good. I usually sub boneless/skinless thighs for everything except the breasts and leave everything else the same. It is quick to prep and then cooks so I have time to make salad and get everything ready to eat.
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
More From Cooking Light
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
- 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.
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.
Cajun Oven-Fried Chicken Recipe at a Glance
- COURSE: Main Dishes
- CUISINE: Cajun/Creole
- MAIN INGREDIENT: Poultry
- DIETARY CONSIDERATION: Low Saturated Fat
- COOKING METHOD: Bake
- OCCASION: Super Bowl
- PUBLICATION: Cooking Light
More Recipes for Main Dishes
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Chicken-and-Wild Rice Casserole
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Chicken and Sausage Jambalaya
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Smoky Shrimp and Chicken Gumbo
Cooking Light
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