Cajun Oven-Fried Chicken and Roasted Vegetables

Cajun Oven-Fried Chicken and Roasted Vegetables

Paired with colorful peppers and beans, crispy cereal-coated chicken makes an appealing meal for six, complete in less than an hour.

Prep Time

25

Minutes

Total Time

50

Minutes

Makes

6

servings

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) Green Giant Select® frozen whole green beans
1
teaspoon dried Cajun seasoning
1/4
teaspoon salt
1
tablespoon olive oil
  1. Heat oven to 450°F. Line 13x9-inch pan with foil; spray with cooking spray. Spray another 13x9-inch pan with cooking spray.
  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.
  3. In second pan, toss all roasted vegetable ingredients to coat.
  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.
Makes 6 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Tip
Oven "frying" the chicken in this recipe gives a nice crispy texture, without the added fat of traditional deep-frying.

Nutrition Information:

1 Serving (1/6 of Recipe)
  • Calories 210
    • (Calories from Fat 60),
  • Total Fat 6g
    • (Saturated Fat 1g,),
  • Cholesterol 70mg;
  • Sodium 220mg;
  • Total Carbohydrate 13g
    • (Dietary Fiber 3g,
    • Sugars 6g),
  • Protein 27g;
Percent Daily Value*:
    Exchanges:
    • 1/2 Starch;
    • 1 Vegetable;
    • 3 1/2 Very Lean Meat;
    • 1/2 Fat;
    Carbohydrate Choices:
    • 1 ;
    *Percent Daily Values are based on a 2,000 calorie diet.