Cajun Oven-Fried Chicken

prep time:: 15 min tues
total time:: 55 min

Makes 4 servings

Soaking the chicken pieces in buttermilk makes them extra tender and moist. If you have time, marinate the chicken in the buttermilk mixture for up to 2 hours before dredging them in the panko.

ingredients

1/3 cup low-fat buttermilk
1 tablespoon salt-free Cajun seasoning
1/2 teaspoon salt
1 cup panko (Japanese breadcrumbs)
2 bone-in chicken breast halves (about 1 1/2 pounds), skinned
2 chicken drumsticks (about 3/4 pound), skinned
2 chicken thighs (about 3/4 pound), skinned
Cooking spray

directions

1
Preheat the oven to 400˚.
2
Combine the 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.
3
Place chicken on a baking sheet coated with cooking spray. Lightly coat chicken with cooking spray. Bake at 400˚ for 40 to 45 minutes or until done, turning after 20 minutes.

Source: Stephanie Ito