Cajun Oven-Fried Chicken (Cooking Light)
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.
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
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.
Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)
CALORIES 206 (16% from fat); FAT 3.7g (sat 1g,mono 1g,poly 0.8g); IRON 1.2mg; CHOLESTEROL 95mg; CALCIUM 39mg; CARBOHYDRATE 9g; SODIUM 439mg; PROTEIN 31.7g; FIBER 0.3g
Cooking Light, OCTOBER 2002
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.
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
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.
Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)
CALORIES 206 (16% from fat); FAT 3.7g (sat 1g,mono 1g,poly 0.8g); IRON 1.2mg; CHOLESTEROL 95mg; CALCIUM 39mg; CARBOHYDRATE 9g; SODIUM 439mg; PROTEIN 31.7g; FIBER 0.3g
Cooking Light, OCTOBER 2002
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Replies
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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.
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
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.
Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)
CALORIES 206 (16% from fat); FAT 3.7g (sat 1g,mono 1g,poly 0.8g); IRON 1.2mg; CHOLESTEROL 95mg; CALCIUM 39mg; CARBOHYDRATE 9g; SODIUM 439mg; PROTEIN 31.7g; FIBER 0.3g
Cooking Light, OCTOBER 2002 0 -
sounds great will try this one. :bigsmile:0
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looks really good and is making me more hungry0
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We had this for dinner tonight!! Hubby changed the spice mixture ... but it was yummy! Thanks
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Haha, thats funny. I actually had this for dinner tonight as well. I am a cooking light guru! I added some more seasonings to it and it tasted really good. The boyfriend (who happens to be a chef and makes cooking impossible at times) really enjoyed it. I paired it with some yellow squash and baby zucchini and a side salad. This is AFTER I made him run on the treadmill!!! :happy:0
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where have these panko breadcrumbs been all our lives?? we might not be in this situation if we found them earlier!!!0
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Yummyyyyyyyyyy I love oven fried chicken!!
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Yummyyyyyyyyyy I love oven fried chicken!! 0
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Oh, me too! Most of the recipes I post on here are from Cooking Light! Their recipes are WONDERFUL!Haha, thats funny. I actually had this for dinner tonight as well. I am a cooking light guru! I added some more seasonings to it and it tasted really good. The boyfriend (who happens to be a chef and makes cooking impossible at times) really enjoyed it. I paired it with some yellow squash and baby zucchini and a side salad. This is AFTER I made him run on the treadmill!!! :happy:
Have you ever tried the Spicy Honey-Brushed Chicken Thighs? I posted the recipe on here and some have used that spice rub/honey mix on chicken breasts, Tilapia and Salmon too!.0 -
Oh, me too! Most of the recipes I post on here are from Cooking Light! Their recipes are WONDERFUL!Haha, thats funny. I actually had this for dinner tonight as well. I am a cooking light guru! I added some more seasonings to it and it tasted really good. The boyfriend (who happens to be a chef and makes cooking impossible at times) really enjoyed it. I paired it with some yellow squash and baby zucchini and a side salad. This is AFTER I made him run on the treadmill!!! :happy:
Have you ever tried the Spicy Honey-Brushed Chicken Thighs? I posted the recipe on here and some have used that spice rub/honey mix on chicken breasts, Tilapia and Salmon too!.
I am drooling when you talk about the Spicy Honey-Brushed Chicken Thighs.....
This new one sounds great too - not sure when I'll find an asian market - we're in a small town. Gonna check Poppy's - local kinda like Whole Foods or Wild Oats but smaller...0 -
Check your regular grocery store too, in the "Asian" section. You can often find Panko around there and even some stores sell it where you would buy bread crumbs. I think it is becoming much more common and easier to find now without having to go to a specialty store.
Oh, me too! Most of the recipes I post on here are from Cooking Light! Their recipes are WONDERFUL!Haha, thats funny. I actually had this for dinner tonight as well. I am a cooking light guru! I added some more seasonings to it and it tasted really good. The boyfriend (who happens to be a chef and makes cooking impossible at times) really enjoyed it. I paired it with some yellow squash and baby zucchini and a side salad. This is AFTER I made him run on the treadmill!!! :happy:
Have you ever tried the Spicy Honey-Brushed Chicken Thighs? I posted the recipe on here and some have used that spice rub/honey mix on chicken breasts, Tilapia and Salmon too!.
I am drooling when you talk about the Spicy Honey-Brushed Chicken Thighs.....
This new one sounds great too - not sure when I'll find an asian market - we're in a small town. Gonna check Poppy's - local kinda like Whole Foods or Wild Oats but smaller...0 -
I have this in the oven baking right now!! Yum!0
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Wow, this is becoming a new staple in my house!! YUM!!
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I found the panko whole wheat crumbs where the baking soda and yeast are in Publix. Will try this recipe soon!0
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Bump. Making this again!!
(using up the buttermilk!! haha)
Or maybe it's because this is so delicious!! 0
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