Saturday, January 2, 2010

Cajun Oven-Fried Chicken

Cajun Oven-Fried Chicken
Panko, fresh crunchy Japenese breadcumbs, can be found in the Asian isle of most grocery stores. They produce the crispest oven-fried chicken, so it's worth the effort.
4 servings

1/3 cup low-fat buttermilk (I used yogurt and it works fine)
1 tablespoon salt-free Cajun seasoning
1/2 teaspoon salt
1 cup panko (Japanese breadcrumbs)
4 chicken breast halves (about 1 pound), skinned
Cooking spray

Preheat oven to 400°.

Marinate the chicken in buttermilk for at least 30 minutes.

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. Lightly coat chicken with cooking spray. Bake at 400° for 40 minutes or until done, turning after 20 minutes.

CALORIES 206(16% from fat); FAT 3.7g (sat 1g,mono 1g,poly 0.8g); PROTEIN 31.7g; CHOLESTEROL 95mg; CALCIUM 39mg; SODIUM 439mg; FIBER 0.3g; IRON 1.2mg; CARBOHYDRATE 9g

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