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Cajun Oven-Fried Chicken and Roasted Vegetables

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By Betty Crocker Kitchens
Updated Apr 30, 2010
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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
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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

  • Step 
    1
    Heat oven to 450°F. Line 13x9-inch pan with foil; spray with cooking spray. Spray another 13x9-inch pan with cooking spray.
  • Step 
    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. Roll chicken in cereal to coat; place in foil-lined pan.
  • Step 
    3
    In second pan, toss all roasted vegetable ingredients to coat.
  • Step 
    4
    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

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
1
*Percent Daily Values are based on a 2,000 calorie diet.

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