Chicken-Sesame

By Melzie

Ingredients

• 2 - 5 oz skinless boneless chicken breast halves
• 1/2 cup low fat buttermilk
• 2 TB plain dry bread crumbs
• 1 TB sesame seeds
• 1/2 tsp Cajun seasoning
• 2 tsp olive or canola oil

Details

Servings 2

Preparation

Step 1

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.