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Cajun Oven-Fried Chicken


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

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  • 1/3 cup low-fat Buttermilk
  • 1 tbl Cajun seasoning
  • 1/2 tsp Salt
  • 1 cup panko (Japanese breadcrumbs)
  • 2 Chicken Breast halves (about 1 lb), skinned
  • 2 chicken drumsticks (about 1/2 lb), skinned
  • 2 chicken thighs (about 1/2 lb), skinned
  • Cooking spray


Servings 4


Step 1

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.

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