Cajun Chicken (Cooking for 2)

Dairy Free
Health score
15%
Cajun Chicken (Cooking for 2)
20 min.
2
284kcal

Suggestions


Are you ready to spice up your lunch or dinner with a delightful Cajun Chicken recipe that’s not only quick to prepare but also dairy-free? This dish is perfect for those busy weeknights when you want something flavorful without spending hours in the kitchen. In just 20 minutes, you can whip up a meal that serves two, making it ideal for a cozy dinner for two or a satisfying lunch break.

The star of this recipe is the boneless, skinless chicken breasts, which are pounded to a tender 1/4-inch thickness, ensuring they cook evenly and absorb all the delicious flavors. The crunchy coating made from Country® Corn Flakes and Bisquick Heart Smart® mix, combined with a kick of Cajun seasoning, creates a mouthwatering crust that’s both crispy and satisfying. Each bite is a perfect balance of protein and flavor, with a caloric breakdown that keeps your meal light yet fulfilling.

Cooking enthusiasts will appreciate the simplicity of this recipe, as it requires minimal equipment—a frying pan and some plastic wrap. The use of margarine or butter adds a rich taste that complements the spices beautifully. Whether you’re looking to impress a date or simply treat yourself to a delicious meal, this Cajun Chicken is sure to become a favorite in your recipe repertoire. Get ready to enjoy a taste of the South right in your own kitchen!

Ingredients

  • 0.5 lb chicken breast boneless skinless
  • 0.8 cup cornflakes country®
  • 0.3 cup baking mix bisquick heart smart®
  • teaspoon cajun spice 
  • 0.3 cup water 
  • tablespoon 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. In shallow dish, stir together cereal, Bisquick® mix and Cajun seasoning.
  3. Place water in another shallow dish. Dip chicken into water, then coat with cereal mixture.
  4. In 10-inch nonstick skillet, melt margarine over medium heat. Cook chicken in margarine 8 to 10 minutes, turning once, until chicken is no longer pink in center.

Nutrition Facts

Calories284kcal
Protein37.49%
Fat35.49%
Carbs27.02%

Properties

Glycemic Index
7.5
Glycemic Load
0.03
Inflammation Score
-7
Nutrition Score
17.678260777308%

Nutrients percent of daily need

Calories:284.11kcal
14.21%
Fat:11.05g
17%
Saturated Fat:2.44g
15.25%
Carbohydrates:18.93g
6.31%
Net Carbohydrates:17.92g
6.52%
Sugar:2.85g
3.16%
Cholesterol:72.87mg
24.29%
Sodium:467.66mg
20.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.27g
52.53%
Vitamin B3:14.49mg
72.45%
Selenium:38.35µg
54.78%
Vitamin B6:1.07mg
53.54%
Phosphorus:341.35mg
34.13%
Iron:4.08mg
22.67%
Vitamin B2:0.35mg
20.79%
Vitamin B1:0.3mg
20.23%
Vitamin A:965.08IU
19.3%
Vitamin B5:1.8mg
18.04%
Folate:61.33µg
15.33%
Potassium:487.4mg
13.93%
Vitamin B12:0.82µg
13.62%
Magnesium:39.61mg
9.9%
Zinc:0.9mg
5.99%
Manganese:0.1mg
5.08%
Vitamin E:0.76mg
5.04%
Vitamin C:3.63mg
4.4%
Copper:0.09mg
4.32%
Fiber:1.01g
4.04%
Calcium:38.32mg
3.83%
Vitamin D:0.49µg
3.28%
Vitamin K:2µg
1.91%