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 min
  • Total Time 50 min
  • Servings 6

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) 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.

Expert Tips

Oven "frying" the chicken in this recipe gives a nice crispy texture, without the added fat of traditional deep-frying.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1/6 of Recipe
Calories
210
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
),
Cholesterol
70mg
70%;
Sodium
220mg
220%;
Total Carbohydrate
13g
13%
(Dietary Fiber
3g
3%
  Sugars
6g
6%
),
Protein
27g
27%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
70%;
Calcium
25%;
Iron
30%;
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.