Paired with colorful peppers and beans, crispy cereal-coated chicken makes an appealing meal for six, complete in less than an hour.
Cajun Oven-Fried Chicken and Roasted Vegetables
- Prep Time 25 min
- Total 50 min
- Servings 6
- Ingredients 11
Ingredients
Chicken
- 1 1/2 cups Total Corn Flakes® cereal, crushed (3/4 cup)
- 1 egg white
- 1 teaspoon water
- 6 boneless skinless chicken breast halves (about 1 1/2 lb)
- 1 teaspoon dried Cajun seasoning
Roasted Vegetables
- 2 medium red, orange and/or yellow bell peppers, cut into 1/2-inch-long strips
- 1 medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
- 1 bag (14 oz) frozen whole green beans
- 1 teaspoon dried Cajun seasoning
- 1/4 teaspoon salt
- 1 tablespoon olive oil
Instructions
-
Step1Heat oven to 450°F. Line 13x9-inch pan with foil; spray with cooking spray. Spray another 13x9-inch pan with cooking spray.
-
Step2In 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. Roll chicken in cereal to coat; place in foil-lined pan.
-
Step3In second pan, toss all roasted vegetable ingredients to coat.
-
Step4Place 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
210
Calories
6g
Total Fat
27g
Protein
13g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1/6 of Recipe
- Calories
- 210
- Calories from Fat
- 60
- Total Fat
- 6g
- 9%
- Saturated Fat
- 1g
- 5%
- Cholesterol
- 70mg
- 23%
- Sodium
- 220mg
- 9%
- Total Carbohydrate
- 13g
- 4%
- Dietary Fiber
- 3g
- 12%
- Sugars
- 6g
- Protein
- 27g
% Daily Value*:
- Vitamin A
- 40%
- 40%
- Vitamin C
- 70%
- 70%
- Calcium
- 25%
- 25%
- Iron
- 30%
- 30%
Exchanges:
1/2 Starch; 1 Vegetable; 3 1/2 Very Lean Meat; 1/2 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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