Cajun Oven-Fried Chicken and Roasted Vegetables
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 214.9
- Total Fat: 3.4 g
- Cholesterol: 65.7 mg
- Sodium: 313.3 mg
- Total Carbs: 16.7 g
- Dietary Fiber: 2.8 g
- Protein: 29.4 g
View full nutritional breakdown of Cajun Oven-Fried Chicken and Roasted Vegetables calories by ingredient
Introduction
One whole filling dinner! SUPER DELICIOUS!!from eatbetteramerica.com One whole filling dinner! SUPER DELICIOUS!!
from eatbetteramerica.com
Number of Servings: 4
Ingredients
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Chicken
1 1/2 cups corn flakes cereal
1 egg white
1 teaspoon water
4boneless skinless chicken breasts (about 1 lb)
1 teaspoon Cajun seasoning
Roasted Vegetables
1 medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
2 cups fresh whole green beans
1/2 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.
Number of Servings: 4
Recipe submitted by SparkPeople user ALICIABH.
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.
Number of Servings: 4
Recipe submitted by SparkPeople user ALICIABH.
Member Ratings For This Recipe
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CD6454474
