Cajun Oven-Fried Chicken

Panko, fresh crunchy Japenese breadcumbs, can be found at Asian markets. They produce the crispest oven-fried chicken, so it's worth the effort. You can try curry powder in place of the Cajun seasoning.

Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)

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.

Nutritional Information

Calories:

206 (16% from fat)

Fat:

3.7g (sat 1g,mono 1g,poly 0.8g)

Protein:

31.7g

Carbohydrate:

9g

Fiber:

0.3g

Cholesterol:

95mg

Iron:

1.2mg

Sodium:

439mg

Calcium:

39mg