Cajun Oven Fried Chicken and Roasted Vegetables

Adapted from General Mills, Inc.

  • Breading:
  • 1 1/2 c corn flakes, crushed
  • 1/4 cup egg whites
  • 1 tsp water
  • 1 1/2 lbs chicken breast halves skinless
  • 1 tsp cajun seasoning
  • 1/2 tsp salt
  • Vegetables:
  • 1 cup bell peppers, cut into strips
  • 1 cup onions, cut into wedges
  • 14 ozs frozen green beans
  • 1 tsp cajun seasoning
  • 1/4 tsp salt
  • 1 tbsp olive oil
Cajun Oven Fried Chicken and Roasted Vegetables
Preheat oven to 450. Place two 13"x9" pans with foil; sprayed with cooking spray;set aside. In a small bowl, combine crushed cereal, one teaspoon cajun seasoning and half teaspoon salt. Mix well. In another small bowl, combine egg whites and water. Mix until frothy. Dip each chicken breast into egg white mixture and then in cereal-cajun mixture. Place coated chicken breasts in foil-lined pan; set aside. In the second pan, combine bell peppers, onions, green beans, remaining cajun seasoning, remaining salt, and olive oil. Mix until all is coated with oil mixture. Place each pan in oven. Bake 20 minutes, stirring vegetables once halfway through baking time, or until chicken is cooked through and vegetables are done.
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Posted: 11/20/2014
Rated by 0 users (0.00)
WW Points* : 4.16
6 servings
Nutrition Facts
Servings Per Recipe 6
Amount Per Serving
Calories 203
Calories from Fat 52 (25%)
% Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 5%
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 65g 22%
Sodium 398mg 17%
Potassium 0mg 0%
Total Carbohydrate9g 3%
Dietary Fiber 2g 8%
Sugars 2g
Protein 28g 8%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.