Cajun Chicken....LF + Exc
To further reduce fat...use reduced-fat Bisquick and margarine.
Submitted by: Betty Crocker®
Prep Time: 10 min
Cook Time: 10 min
Ready In: 20 min
Makes 4 servings
Panfry spicy chicken with a crunchy coating that's perfect on a plate with vegetables or on a bun as a sandwich.
4 boneless skinless chicken breast halves (1 1/4 pounds)
1 1/2 cups Country® Corn Flakes cereal
1/2 cup Original Bisquick® or Reduced Fat Bisquick®
2 teaspoons Cajun seasoning
1/2 cup water
2 tablespoons butter or margarine
1. Flatten each chicken breast half to 1/4-inch thickness between sheets of waxed paper or plastic wrap.
2. Crush cereal. Mix cereal, Bisquick and Cajun seasoning. Dip chicken into water, then coat with cereal mixture.
3. Melt butter in 12-inch nonstick skillet over medium heat. Cook chicken in butter 8 to 10 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut.
4. High Altitude (3500-6500 ft): Cook chicken 10 to 12 minutes.
1 Serving: Calories 300 (Calories from Fat 110); Fat 12g (Saturated 3g); Cholesterol 75mg; Sodium 540mg; Potassium 270mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 29g +++++ Diet Exchanges: 1 Starch; 4 Lean Meat