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Cajun Chicken (Cooking for 2)

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Cajun Chicken (Cooking for 2)
  • Prep 20 min
  • Total 20 min
  • Servings 2
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Bisquick Heart Smart® recipe! Jazz up chicken breasts, Cajun style. They're ready in less than 30 minutes.
Updated Feb 26, 2009

Ingredients

  • 2 boneless skinless chicken breasts (about 1/2 to 2/3 lb)
  • 3/4 cup Country® Corn Flakes cereal
  • 1/4 cup Bisquick Heart Smart® mix
  • 1 teaspoon Cajun seasoning
  • 1/4 cup water
  • 1 tablespoon margarine or butter

Steps

  • 1
    Flatten each chicken breast half to 1/4-inch thickness between sheets of waxed paper or plastic wrap.
  • 2
    Crush cereal. In shallow dish, stir together cereal, Bisquick® mix and Cajun seasoning. Place water in another shallow dish. Dip chicken into water, then coat with cereal mixture.
  • 3
    In 10-inch nonstick skillet, melt margarine over medium heat. Cook chicken in margarine 8 to 10 minutes, turning once, until chicken is no longer pink in center.

Tips from the Betty Crocker Kitchens

  • tip 1
    Crush cereal by placing it in a plastic bag or between sheets of waxed paper and crushing with a rolling pin or a small pot. Or speed through the process with a blender or food processor if available.
  • tip 2
    No Cajun seasoning on hand? Experiment with other blends and herbs, such as Italian blends, thyme or even chili powder.

Nutrition

280 Calories, 10g Total Fat, 27g Protein, 20g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
280
Calories from Fat
90
Total Fat
10g
16%
Saturated Fat
2g
11%
Trans Fat
2g
Cholesterol
70mg
23%
Sodium
630mg
26%
Potassium
240mg
7%
Total Carbohydrate
20g
7%
Dietary Fiber
0g
0%
Sugars
2g
Protein
27g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
0%
0%
Calcium
15%
15%
Iron
25%
25%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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