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Cajun Oven-Fried Chicken















Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free


8 each chicken thighs, boneless, skinless
skinned, boned, fryer/broiler
cup red hot pepper sauce
¼ cup water
1 tablespoon prepared mustard
½ teaspoon black pepper
1 cup bread crumbs
½ cup all-purpose flour
3 tablespoons vegetable oil
olive, light
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons poultry seasoning
1 teaspoon cornstarch
1 teaspoon salt
1 teaspoon sugar
1 teaspoon paprika


Marinate: In a large bowl, make the marinade by mixing together hot pepper sauce, water, mustard, and pepper.

Add chicken; cover and marinate in refrigerator for 1 hour.

While chicken is marinating make the coating.

Coating: In a blender, place the breadcrumbs, flour, oil, garlic powder, onion powder, poultry seasoning and cornstarch, salt, sugar and paprika; blend until thoroughly mixed.

Put the bread crumb mixture in a shallow dish.

Assembly: Remove the chicken from the marinade and add to the crumb mixture, one piece at a time, turning to coat.

Place chicken in single layer, in a shallow foil lined baking dish.

Bake in 400℉ (200℃) for 20 minutes.

Reduce temperature to 350 and bake 20 minutes more or until chicken is fork tender.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 39g (1.4 oz)
Amount per Serving
Calories 13439% of calories from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 416mg 17%
Total Carbohydrate 6g 6%
Dietary Fiber 1g 4%
Sugars g
Protein 6g
Vitamin A 3% Vitamin C 1%
Calcium 3% Iron 7%
* based on a 2,000 calorie diet How is this calculated?


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