Chicken-Sesame

Chicken-Sesame

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings -


Ingredients

  • 2 - 5

    oz skinless boneless chicken breast halves

  • ½

    cup low fat buttermilk

  • 2

    TB plain dry bread crumbs

  • 1

    TB sesame seeds

  • ½

    tsp Cajun seasoning

  • 2

    tsp olive or canola oil

Directions

Combine the chicken and buttermilk in a small bowl; cover and refrigerate about 20 minutes. Preheat over to 350 F. Mix together the bread crumbs, sesame seeds, and Cajun seasoning on a sheet of wax paper. Lift a chicken breast from the buttermilk, allowing the excess buttermilk to drip off. Coat the chicken on both sides with the crumb mixture; pressing gently so it adheres. Repeat with the remaining chicken; discard any remaining buttermilk and crumb mixture. Heat the oil in a medium nonstick skillet over medium high heat. Add the chicken and cook until golden, 2 - 3 minutes on each side. Transfer the skillet to the oven and bake until chicken is cooked through, about 10 minutes. Per serving of 1 chicken breast half: 281 cal, 12 g fat, 2 g sat fat, 87 mg chol, 302 mg sod, 7 g carbs, 1 g fiber, 34 g protein, 73 mg calcium.


Nutrition

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