Cajun Chicken

Dairy Free
Health score
20%
Cajun Chicken
20 min.
4
316kcal

Suggestions


Are you ready to spice up your dinner routine? Look no further than this delicious Cajun Chicken recipe that’s not only bursting with flavor but also fits perfectly into a dairy-free lifestyle. In just 20 minutes, you can whip up a meal that serves four, making it ideal for family dinners or a quick lunch with friends.

This dish features tender, boneless skinless chicken breast halves that are flattened to perfection and coated in a crunchy, flavorful mixture of Country® Corn Flakes and Cajun seasoning. The result is a crispy exterior that locks in the juiciness of the chicken, delivering a satisfying crunch with every bite. With a caloric count of just 316 kcal per serving, you can indulge without the guilt!

Whether you’re looking for a hearty main course for dinner or a filling lunch option, this Cajun Chicken is versatile enough to fit any meal plan. Plus, it’s easy to prepare with minimal equipment—just a frying pan and some plastic wrap. So, gather your ingredients and get ready to impress your taste buds with this quick and delightful dish that brings the vibrant flavors of Cajun cuisine right to your kitchen!

Ingredients

  • 1.3 pounds chicken breast halves boneless skinless
  • 1.5 cups cornflakes country®
  • 0.5 cup baking mix 
  • teaspoons cajun spice 
  • 0.5 cup water 
  • tablespoons butter 

Equipment

  • frying pan
  • plastic wrap

Directions

  1. Flatten each chicken breast half to 1/4-inch thickness between sheets of waxed paper or plastic wrap.
  2. Crush cereal.
  3. Mix cereal, Bisquick and Cajun seasoning. Dip chicken into water, then coat with cereal mixture.
  4. Melt butter in 12-inch nonstick skillet over medium heat. Cook chicken in butter 8 to 10 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut.

Nutrition Facts

Calories316kcal
Protein41.53%
Fat34.12%
Carbs24.35%

Properties

Glycemic Index
3.75
Glycemic Load
0.03
Inflammation Score
-7
Nutrition Score
20.326521572859%

Nutrients percent of daily need

Calories:316.43kcal
15.82%
Fat:11.79g
18.13%
Saturated Fat:2.6g
16.26%
Carbohydrates:18.93g
6.31%
Net Carbohydrates:17.92g
6.52%
Sugar:2.85g
3.16%
Cholesterol:91.02mg
30.34%
Sodium:500.54mg
21.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.28g
64.57%
Vitamin B3:17.45mg
87.24%
Selenium:47.42µg
67.74%
Vitamin B6:1.28mg
64.15%
Phosphorus:400.88mg
40.09%
Iron:4.19mg
23.25%
Vitamin B2:0.38mg
22.46%
Vitamin B5:2.21mg
22.08%
Vitamin B1:0.32mg
21.44%
Vitamin A:973.58IU
19.47%
Potassium:592.3mg
16.92%
Folate:62.46µg
15.62%
Vitamin B12:0.87µg
14.57%
Magnesium:46.99mg
11.75%
Zinc:1.06mg
7.09%
Vitamin E:0.81mg
5.4%
Manganese:0.11mg
5.29%
Vitamin C:3.97mg
4.82%
Copper:0.09mg
4.7%
Fiber:1.01g
4.04%
Calcium:39.74mg
3.97%
Vitamin D:0.52µg
3.46%
Vitamin K:2.06µg
1.96%