You don't need to dig out the deep fryer for this Cajun fried chicken recipe—let your oven do all the heavy lifting! Cajun seasoning, panko bread crumbs, buttermilk and egg whites turn chicken breasts or thighs into tender, crispy Cajun fried chicken with a simple, low-fuss recipe the whole family can help prepare.
Cajun Oven-Fried Chicken
- Prep Time 15 min
- Total 1 hr 20 min
- Ingredients 5
- Servings 8
Ingredients
- 2 1/2 lb boneless skinless chicken breasts, thighs or combination
- 1 cup buttermilk
- 3 egg whites, slightly beaten
- 1 3/4 cups Progresso™ plain panko crispy bread crumbs
- 1 1/2 teaspoons Cajun seasoning
Instructions
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Step1In large bowl, place chicken and buttermilk; toss to coat. Refrigerate at least 30 minutes, but no longer than 8 hours.
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Step2Heat oven to 450°F. Place ovenproof rack on top of rimmed cookie sheet; spray both with cooking spray. Set aside. Place egg whites and bread crumbs in two separate shallow dishes or pie plates. Transfer chicken to large plate, letting buttermilk drip back into bowl. Discard buttermilk.
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Step3Pat chicken dry with paper towels. Rub Cajun seasoning on both sides of chicken.
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Step4Dip chicken into egg whites, letting excess drip back into dish. Coat chicken in bread crumbs, pressing to adhere. Lightly spray both sides of chicken pieces with cooking spray; place on rack.
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Step5Bake 25 to 30 minutes, turning once halfway through cooking, until lightly browned and juice of chicken is clear when center of thickest part is cut (165°F). If desired, broil 6 inches from heating element 30 seconds to 1 minute to thoroughly brown and crisp the crust.
Nutrition
250
Calories
7g
Total Fat
29g
Protein
17g
Total Carbohydrate
0g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 250
- Calories from Fat
- 60
- Total Fat
- 7g
- 11%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 90mg
- 30%
- Sodium
- 360mg
- 15%
- Potassium
- 240mg
- 7%
- Total Carbohydrate
- 17g
- 6%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 0g
- Protein
- 29g
% Daily Value*:
- Vitamin A
- 0%
- 0%
- Vitamin C
- 0%
- 0%
- Calcium
- 2%
- 2%
- Iron
- 8%
- 8%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
1Tips from the
Pillsbury Kitchens
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