Lunch: Cajun Oven-Fried Chicken

Bird is the word! Keep the deep fryer in storage and still get tender, crispy chicken with this easy, family friendly recipe.

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Cajun Oven-Fried Chicken

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

2 1/2 lb boneless skinless chicken breasts, thighs or combination
1 cup buttermilk
3 egg whites, slightly beaten
1 3/4 cups Progresso™ plain panko crispy bread crumbs
1 1/2 teaspoons Cajun seasoning

Instructions

In large bowl, place chicken and buttermilk; toss to coat. Refrigerate at least 30 minutes, but no longer than 8 hours.
Heat oven to 450 °F. Place ovenproof rack on top of rimmed cookie sheet; spray both with cooking spray. Set aside. Place egg whites and bread crumbs in two separate shallow dishes or pie plates. Transfer chicken to large plate, letting buttermilk drip back into bowl. Discard buttermilk.
Pat chicken dry with paper towels. Rub Cajun seasoning on both sides of chicken.
Dip chicken into egg whites, letting excess drip back into dish. Coat chicken in bread crumbs, pressing to adhere. Lightly spray both sides of chicken pieces with cooking spray; place on rack.
Bake 25 to 30 minutes, turning once halfway through cooking, until lightly browned and juice of chicken is clear when center of thickest part is cut (165 °F). If desired, broil 6 inches from heating element 30 seconds to 1 minute to thoroughly brown and crisp the crust.