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Oh my gosh...I made this for dinner last night and it was delicious! ...so crispy on the outside and tender and juicy on the inside. I could cut it with a fork!! I served it with stirfried sugar snap peas with some sesame seeds, a little sesame oil and some rice wine vinegar...great meal!!
Enjoy!
hugs,
peg
Cajun Oven-Fried Chicken
1/3 cup low-fat buttermilk
1 tablespoon salt-free Cajun seasoning
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 400F. 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 400F for 40 minutes or until done,
turning after 20 minutes.
Makes 4 servings.
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
[color:34c3=#000]Carbohydrate: 9g
Fiber: 0.3g
Cholesterol: 95mg
Iron: 1.2mg
Sodium: 439mg
Calcium: 39mg
Recipe source: Recipe Friends Global Cooks yahoo group, submitted by angelkisses
Enjoy!
hugs,
peg
Cajun Oven-Fried Chicken
1/3 cup low-fat buttermilk
1 tablespoon salt-free Cajun seasoning
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 400F. 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 400F for 40 minutes or until done,
turning after 20 minutes.
Makes 4 servings.
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
[color:34c3=#000]Carbohydrate: 9g
Fiber: 0.3g
Cholesterol: 95mg
Iron: 1.2mg
Sodium: 439mg
Calcium: 39mg
Recipe source: Recipe Friends Global Cooks yahoo group, submitted by angelkisses