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

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:

Oh, me too! Most of the recipes I post on here are from Cooking Light! Their recipes are WONDERFUL!

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!.

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:

Oh, me too! Most of the recipes I post on here are from Cooking Light! Their recipes are WONDERFUL!

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...

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.

Wow, this is becoming a new staple in my house!! YUM!!

Bump. Making this again!!

(using up the buttermilk!! haha)

Or maybe it's because this is so delicious!!