Cajun Chicken - Altenatives!!?!?!?

BettyBeth14

Hi All

So I made Cajun chicken last night. To do so, I mixed the schwartz cajun spices with oil (The only recipe I could find online last night)

After logging I found the oil has put me wayyyyyyyy over on saturdated and normal fat.

Does anyone have any other alternatives to making cajun (or any other typr of marinades) without the high level of fat that the oil brings??!?

xxxx

goron59

I don't know but I imagine some different kinds of oil.... bump for any other respondents

Grokette

Saturated fats and fat in general is not the enemy.

As a matter of fact, eating fat helps you to burn fat. I have enclosed some reading materials explaining it for you to read. These are all written by Doctors.

You can also refer to my signature for another study that also refutes the lie we have been told all of these years.

http://trusted.md/blog/vreni_gurd/2007/04/06/saturated_fat_the_misunderstood_nutrient#axzz0zknkn0yT

http://www.mnwelldir.org/docs/nutrition/saturated_fat.htm

http://www.health-report.co.uk/saturated_fats_health_benefits.htm

dls06

Cookinglight.com

Oven fried chicken
1/4 cup dry breadcrumbs
1 tablespoon grated Parmesan cheese
1 teaspoon paprika
1 teaspoon dried thyme
1/2 teaspoon garlic salt
1/4 teaspoon ground red pepper
1/3 cup low-fat buttermilk
4 (6-ounce) skinned chicken breast halves
Cooking spray
1 tablespoon stick margarine or butter, melted Preparation

Preheat oven to 400°.
Combine first 6 ingredients in a shallow dish. Place buttermilk in a shallow dish. Dip chicken in buttermilk; dredge in breadcrumb mixture. Place chicken, breast sides up, in a jelly-roll pan coated with cooking spray. Drizzle margarine over chicken. Bake at 400° for 40 minutes or until done

Nutritional Information
Amount per serving

Calories: 295
Calories from fat: 27%
Fat: 9g
Saturated fat: 2.3g
Monounsaturated fat: 3.2g
Polyunsaturated fat: 2.1g
Protein: 44.1g
Carbohydrate: 6.6g
Fiber: 0.5g
Cholesterol: 115mg
Iron: 2.4mg
Sodium: 486mg
Calcium: 88mg

melsinct

I agree that fat in general is not the enemy and healthy fats are vital. However, looking at your diary, if you are worried about sat. fat, just change your oil. The kind you used had 11 g of sat. fat in a tablespoon. Regular olive oil only has 2 g of sat. fat per tablespoon.

rosebarnalice

My go-to cajun blend is garlic powder, onion powder, celery powder, cayenne pepper, black pepper, white pepper, and a drizzle of Louisiana Hot Sauce to make it stick to the chicken. Mix it all together in a plastic freezer bag, throw in the chicken, and stick in the fridge until ready to cook.

dls06

Cajun Chicken

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

Cajun
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)
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. Lightly coat chicken with cooking spray. Bake at 400° for 40 minutes or until done, turning after 20 minutes.
Note:
Panko—crunchy Japanese breadcumbs— You can try curry powder in place of the Cajun seasoning.