Login

Language:
Currency:
VAT Mode:

Crispy Cajun Chicken

One of the great advantages we've had is in being able to live in different parts of the country. Each place has something that we will always remember - Michigan for it's lakes, Colorado for it's mountains, Texas for it's Tex-Mex and Naw'lins for it's jazzy Cajun and creole cuisine!

Contrary to popular believe you can still eat healthy while immersing yourself in many of the flavors of this amazing place and we find this to one one of our favorite winter comfort foods with a kick! This lightly breaded chicken is baked and served with roasted root vegetables that made a delicious Winter dinner.

Ingredients:

  • 12 oz skinless chicken breass
  • 1 cup low fat 1% milk
  • 2 Tbsp Lemon juice (juice from 1/2 a fresh lemon)
  • 1 cups cornmeal
  • 1/2 tablespoon Domestic Paprika
  • 1 1/2 teaspoon Salt Free Cajun Seasoning
  • 2 Parsnips
  • 2 Medium Carrots
  • 2 Turnips
  • 2 Tsp Olive Oil
  • 1 Tsp Rosemary

Directions:

  1. Mix the milk and the lemon juice together to make a marinade
  2. Place the chicken in a shallow nonmetal dish, and pour the milk marinade over the chicken
  3. Turn the pieces to coat, cover, and refrigerate for about 20 - 30 minutes
  4. Set the oven to 400 F
  5. Add cornmeal, paprika and Cajun seasoning to a small plastic bag, seal the bag and shake to mix
  6. Take chicken breasts one at a time and put into bag and shake to coat
  7. Discard excess cornmeal and milk marinade
  8. Coat a large baking sheet with nonstick cooking spray and place the chicken on the pan
  9. Lightly spray each piece of chicken with nonstick cooking spray
  10. Bake for 50-60 minutes or until chicken juices run clear
  11. Serve with root vegetables - turnips, parsnips and carrots - roasted with a little olive oil and Rosemary

Tip: Buttermilk substitute - 1 cup of milk and 2 teaspoons lemon juice - let stand for 5 minutes.


Serves: 3

Nutritional Information: (per serving)

Calories 374
Protein 32g
Carbs 48g
Fat 6g
Sat Fat 1g
Trans Fat 0g
Fiber 9g
Sodium 197mg
Sugar 9g


 

 



 
Cajun Seasoning Mild Heat
Cajun Seasoning Mild Heat		 Domestic Paprika
Domestic Paprika