Cajun Oven-Fried Chicken
Panko, fresh crunchy Japanese bread-
crumbs, can be found at Asian markets.
They produce the crispest oven-fried chick-
en, so it's worth the effort. You can try curry
powder in place of the Cajun seasoning.
1/3 cup low-fat buttermilk
1 tablespoon salt-free Cajun
seasoning (such as Spice Hunter)
Vi 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 'A pound),
skinned
Cooking spray
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, turn-
ing after 20 minutes.
Yield: 4 servings
(serving size: 1 breast half or 1 thigh and
1 drumstick).
CALORIES 206 (16 from fat); FAT 3.7g (sat Ig, mono Ig, poly
0.8g); PROTEIN 31.7g; CARB 9g; FIBER 0.3g; CHOL 95mg; IRON
1.2mg; SODIUM 439mg; CALC 39mg
Click here to return to the CHICKEN
list
Cick here to return to the Main Courses
list