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Cajun Chicken StripsCajun Chicken Strips

Jami Nolen, Nutrition Program Associate

February 24, 2013

 

Use this recipe to add a little kick to your chicken strips.

 

Yield

Makes 4 servings

 

Ingredients

  • 1/3 cup low-fat buttermilk
  • 1/4 teaspoon hot sauce
  • 1 tablespoon salt-free Cajun seasoning
  • 1/2 teaspoon salt
  • 1 cup panko (Japanese breadcrumbs)
  • 2 pounds skinless, boneless chicken breast, cut into strips
  • Cooking spray

 

Preparation

  1. Preheat oven to 400.
  2. Combine first 4 ingredients in a shallow dish. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.
  3. Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 400 for 40 minutes or until done, turning after 20 minutes.

 

Nutrition Information

Calories: 206
Calories from fat: 16%
Fat: 3.7 g
Saturated fat: 1 g
Monounsaturated fat: 1 g
Polyunsaturated fat: 0.8 g
Protein: 31.7 g
Carbohydrate: 9 g
Fiber: 0.3 g
Cholesterol: 95 mg
Iron: 1.2 mg
Sodium: 439 mg
Calcium: 39 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Friday, May 10, 2013