Cajun Oven-Fried Chicken and Roasted Vegetables

Dairy Free
Health score
28%
Cajun Oven-Fried Chicken and Roasted Vegetables
50 min.
6
216kcal

Suggestions


Are you ready to spice up your dinner routine? Look no further than this delightful Cajun Oven-Fried Chicken and Roasted Vegetables recipe! Perfectly seasoned and incredibly satisfying, this dish brings the bold flavors of Cajun cuisine right to your kitchen, all while being dairy-free and easy to prepare.

Imagine succulent, boneless chicken breast halves coated in a crispy layer of crushed corn flakes, infused with zesty Cajun seasoning. The crunch of the coating perfectly complements the tender, juicy chicken, making every bite a flavor explosion. Paired with a vibrant medley of roasted vegetables, including sweet bell peppers and crisp green beans, this meal is not only delicious but also packed with nutrients.

In just 50 minutes, you can serve a wholesome dinner for six that boasts only 216 calories per serving. This recipe is not just a feast for the taste buds; it’s also a feast for the eyes, with its colorful array of vegetables and golden-brown chicken. Whether you’re hosting a family dinner or simply looking to treat yourself, this dish is sure to impress. So, roll up your sleeves and get ready to enjoy a meal that’s as fun to make as it is to eat!

Ingredients

  • 0.8 cup cornflakes crushed total corn flakes®
  •  egg whites 
  • teaspoon water 
  • 1.5 lb chicken breast halves boneless skinless
  • teaspoon cajun spice dried
  • medium bell pepper red yellow cut into 1/2-inch-long strips
  • medium onion sweet cut into thin wedges (Maui, Texas or Walla Walla)
  • 14 oz green beans whole frozen
  • teaspoon cajun spice dried
  • 0.3 teaspoon salt 
  • tablespoon olive oil 

Equipment

  • bowl
  • frying pan
  • oven
  • aluminum foil

Directions

  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. In small bowl, place crushed cereal. In another small bowl, beat egg white and water until frothy. Dip chicken breast halves into egg white mixture; sprinkle with Cajun seasoning.
  3. Roll chicken in cereal to coat; place in foil-lined pan.
  4. In second pan, toss all roasted vegetable ingredients to coat.
  5. Place both pans in oven; bake 18 to 23 minutes, stirring vegetables once halfway through baking time, until chicken is fork-tender and juices run clear and vegetables are crisp-tender.

Nutrition Facts

Calories216kcal
Protein49.71%
Fat23.39%
Carbs26.9%

Properties

Glycemic Index
12.67
Glycemic Load
1.32
Inflammation Score
-8
Nutrition Score
23.216087014779%

Flavonoids

Epigallocatechin 3-gallate
0.04mg
Luteolin
0.5mg
Kaempferol
0.93mg
Myricetin
0.8mg
Quercetin
10.23mg

Nutrients percent of daily need

Calories:215.74kcal
10.79%
Fat:5.65g
8.69%
Saturated Fat:1.03g
6.43%
Carbohydrates:14.62g
4.87%
Net Carbohydrates:11.63g
4.23%
Sugar:5.36g
5.96%
Cholesterol:72.57mg
24.19%
Sodium:271.97mg
11.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.02g
54.05%
Vitamin C:85.61mg
103.77%
Vitamin B3:13.44mg
67.19%
Vitamin B6:1.16mg
57.91%
Selenium:38.41µg
54.87%
Phosphorus:294.1mg
29.41%
Vitamin K:30.78µg
29.31%
Potassium:738.16mg
21.09%
Vitamin A:961.2IU
19.22%
Vitamin B5:1.92mg
19.2%
Vitamin B2:0.29mg
16.85%
Folate:62.39µg
15.6%
Magnesium:58.86mg
14.71%
Iron:2.6mg
14.43%
Vitamin B1:0.21mg
13.99%
Manganese:0.27mg
13.28%
Fiber:2.99g
11.95%
Copper:0.16mg
8.13%
Vitamin E:1.03mg
6.88%
Zinc:1.02mg
6.81%
Vitamin B12:0.41µg
6.77%
Calcium:47.7mg
4.77%
Vitamin D:0.24µg
1.6%