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Cajun Oven-Fried Chicken and Roasted Vegetables

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"Oven-frying" the chicken in this recipe gives a nice crispy texture without the added fat of traditional deep-frying.

  • Prep Time 25 min
  • Total Time 50 min
  • Servings 6

Ingredients

Chicken

1 1/2
cups corn flakes cereal
1
egg white
1
teaspoon water
6
boneless skinless chicken breasts (about 1 1/2 lb)
1
teaspoon Cajun seasoning

Roasted Vegetables

2
medium red, orange and/or yellow bell peppers, cut into 1/2-inch-wide strips
1
medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
4
cups frozen whole green beans
1
tablespoon olive oil
1
teaspoon Cajun seasoning
1/4
teaspoon salt

Directions

  • 1 Heat oven to 450°F. Line 13x9-inch pan with foil; spray with cooking spray. Spray another 13x9-inch pan with cooking spray.
  • 2 Place cereal in plastic bag or between sheets of waxed paper; crush with rolling pin. Place crushed cereal in small bowl. In another small bowl, beat egg white and water with fork until frothy.
  • 3 Dip chicken breasts into egg white mixture; sprinkle with 1 teaspoon Cajun seasoning. Roll chicken in cereal to coat; place in foil-lined pan. In second pan, toss roasted vegetable ingredients to coat.
  • 4 Place both pans in oven; bake 18 to 23 minutes, stirring vegetables once halfway through baking time, until juice of chicken is clear when center of thickest part is cut (170°F) and vegetables are crisp-tender.

Nutrition Info

The Quick Take:

  • Calories 220
  • Fat 6g
  • Saturated Fat 1 1/2g
  • Sodium 600mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
220
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
600mg
600%;
Total Carbohydrate
13g
13%
(Dietary Fiber
2g
2%
  Sugars
4g
4%
),
Protein
27g
27%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
45%;
Calcium
2%;
Iron
20%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Bell peppers, regardless of their color, provide vitamin C also called ascorbic acid. Choosing vitamin C-rich foods keeps gums and blood vessels healthy.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/04/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
220
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
600mg
600%;
Total Carbohydrate
13g
13%
(Dietary Fiber
2g
2%
  Sugars
4g
4%
),
Protein
27g
27%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
45%;
Calcium
2%;
Iron
20%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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