Dinner

Cajun Oven-Fried Chicken and Roasted Vegetables is for Dinner.

Cajun Oven-Fried Chicken and Roasted Vegetables takes 25 minutes to prepare.

Cajun Oven-Fried Chicken and Roasted Vegetables takes 25 minutes to cook.

Cajun Oven-Fried Chicken and Roasted Vegetables makes 4 servings.

The ingredients for Cajun Oven-Fried Chicken and Roasted Vegetables are:

Chicken
1 1/2 cups corn flakes cereal
1 egg white
1 teaspoon water
4boneless skinless chicken breasts (about 1 lb)
1 teaspoon Cajun seasoning

Roasted Vegetables
1 medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
2 cups fresh whole green beans
1/2 tablespoon olive oil
1 teaspoon Cajun seasoning
1/4 teaspoon salt

Here is how you make Cajun Oven-Fried Chicken and Roasted Vegetables:

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. Place cereal in plastic bag or between sheets of waxed paper; crush with rolling pin. Place crushed cereal in small bowl. In another small bowl, beat egg white and water with fork until frothy. 3. Dip chicken breasts into egg white mixture; sprinkle with 1 teaspoon Cajun seasoning. Roll chicken in cereal to coat; place in foil-lined pan. In second pan, toss roasted vegetable ingredients to coat. 4. Place both pans in oven; bake 18 to 23 minutes, stirring vegetables once halfway through baking time, until juice of chicken is clear when center of thickest part is cut (170°F) and vegetables are crisp-tender. Number of Servings: 4Recipe submitted by SparkPeople user ALICIABH.

The nutritional information for Cajun Oven-Fried Chicken and Roasted Vegetables is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 214.9

• Total Fat: 3.4 g
• Cholesterol: 65.7 mg
• Sodium: 313.3 mg
• Total Carbs: 16.7 g
• Dietary Fiber: 2.8 g
• Protein: 29.4 g