Panko, fresh crunchy Japenese breadcumbs, can be found at Asian markets. They produce the crispest oven-fried chicken, so it's worth the effort. You can try curry powder in place of the Cajun seasoning.
Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)
1/3 cup low-fat buttermilk
tablespoon salt-free Cajun seasoning (such as Spice Hunter)
1/2 teaspoon salt
1 cup panko (Japanese breadcrumbs)
chicken breast halves (about 1 pound), skinned
chicken drumsticks (about1/2 pound), skinned
chicken thighs (about 1/2 pound), skinned
Preheat oven to 400$#237;.
Combine first 3 ingredients in a shallow dish. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.
Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 400$#237; for 40 minutes or until done, turning after 20 minutes.
Nutritional Information: Calories: 206 (16% from fat), Fat:3.7g (sat 1g,mono 1g,poly 0.8g), Protein: 31.7g, Carbohydrate: 9g, Fiber: 0.3g, Cholesterol: 95mg, Iron: 1.2mg, Sodium: 439mg, Calcium: 39mg.
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