Cajun Oven-Fried Chicken and Roasted Vegetables

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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
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One whole filling dinner! SUPER DELICIOUS!!

One whole filling dinner! SUPER DELICIOUS!!


Number of Servings: 4


    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


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.

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Member Ratings For This Recipe

  • This tastes very good... 4Stars!!! (I only have replaced the beans and took bell peppers, red onions and leftover piece of eggplant). But the chicken came out tender and juicy!
    Greetings from germany
    - 7/25/10

    Was this review helpful?   yes  No
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