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Crispy Cajun Chicken
Finely crushed corn flakes give this ultra-lean oven-fried chicken its crispy coating.
Serves: 8 servings
Ingredients:
- 8 bone-in skinless chicken breast halves (about 6 ounces each), or 3 pounds bone-in skinless chicken breast halves, legs, and thighs
- 1 1/4 cups nonfat or low-fat buttermilk or yogurt
- Nonstick cooking spray
- COATING
- 5 cups corn flakes
- 1 tablespoon ground paprika
- 2-3 teaspoons Cajun seasoning
Directions:
- Rinse the chicken with cool water, and pat it dry with paper towels. Place the chicken in a shallow nonmetal dish, and pour the buttermilk or yogurt over the chicken. Turn the pieces to coat, cover, and refrigerate for 6 to 24 hours.
- To make the coating, place the corn flakes in a blender or food processor, and process into crumbs. You should have about 1 1/4 cups of crumbs. Adjust the amount if necessary.
- Place the corn flake crumbs and all of the remaining coating ingredients in a gallon-sized plastic bag. Close the bag, and shake well to mix.
- Remove 2 pieces of chicken from the buttermilk, place in the coating bag, and shake to coat evenly. Repeat with the remaining chicken.
- Coat a large baking sheet with nonstick cooking spray, and arrange the chicken on the pan. Lightly spray each piece of chicken with cooking spray, and bake uncovered at 400°F for 50 minutes, or until the meat is tender and the chicken is no longer pink inside. Serve hot.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.
To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.
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