Cajun Oven-Fried Chicken

Health score
19%
Cajun Oven-Fried Chicken
45 min.
4
386kcal

Suggestions


Are you ready to savor a dish that combines bold flavors with a crispy, guilt-free twist? Look no further than our Cajun Oven-Fried Chicken! This mouthwatering recipe brings the essence of Southern cooking right to your kitchen without the heavy oil and calories. With a delightful blend of spices and a crunchy panko coating, each bite is a satisfying experience that delivers a punch of Cajun heat.

This oven-fried chicken is perfect for lunch or dinner, striking the right balance between indulgence and health. With juicy chicken thighs, flavorful drumsticks, and lean breast halves, your meal is not only delicious but packed with protein to keep you energized. Plus, the use of low-fat buttermilk adds a tender, moist texture that makes this dish absolutely irresistible.

In just 45 minutes, you can whip up a satisfying meal that’s perfect for family gatherings or a quiet dinner at home. Whether you serve it with a side of fresh vegetables, a crisp salad, or your favorite dipping sauce, this Cajun Oven-Fried Chicken is sure to become a new favorite in your household. So roll up your sleeves, preheat that oven, and get ready to impress your taste buds with a dish that’s crispy on the outside, tender on the inside, and bursting with flavor!

Ingredients

  • tablespoon cajun spice salt-free (such as Spice Hunter)
  • pound chicken breast halves 
  • 0.5 pound skin-on chicken drumsticks 
  • 0.5 pound chicken thighs 
  • 0.3 cup buttermilk low-fat
  • cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 teaspoon salt 

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 40
  2. Combine first 3 ingredients in a shallow dish.
  3. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.
  4. Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray.
  5. Bake at 400 for 40 minutes or until done, turning after 20 minutes.

Nutrition Facts

Calories386kcal
Protein45.48%
Fat40.85%
Carbs13.67%

Properties

Glycemic Index
3.75
Glycemic Load
0.05
Inflammation Score
-7
Nutrition Score
21.443478366603%

Nutrients percent of daily need

Calories:386.03kcal
19.3%
Fat:17.12g
26.34%
Saturated Fat:4.46g
27.89%
Carbohydrates:12.88g
4.29%
Net Carbohydrates:11.6g
4.22%
Sugar:2.07g
2.3%
Cholesterol:163.89mg
54.63%
Sodium:645.98mg
28.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.88g
85.75%
Vitamin B3:17.48mg
87.4%
Selenium:58.55µg
83.64%
Vitamin B6:1.23mg
61.62%
Phosphorus:438.83mg
43.88%
Vitamin B5:2.77mg
27.67%
Vitamin B2:0.36mg
21.44%
Potassium:720.08mg
20.57%
Vitamin B1:0.3mg
20.2%
Vitamin A:967.06IU
19.34%
Zinc:2.47mg
16.49%
Vitamin B12:0.9µg
14.92%
Magnesium:59.63mg
14.91%
Iron:2.15mg
11.92%
Manganese:0.2mg
9.97%
Calcium:68.84mg
6.88%
Copper:0.14mg
6.79%
Folate:25.28µg
6.32%
Vitamin E:0.94mg
6.25%
Fiber:1.29g
5.14%
Vitamin K:4.78µg
4.55%
Vitamin C:1.58mg
1.91%
Vitamin D:0.21µg
1.39%
Source:My Recipes