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Cajun Oven-Fried Chicken and Roasted Vegetables

C the Peppers

Bell peppers, regardless of their color, provide vitamin C also called ascorbic acid. Choosing vitamin C-rich foods keeps gums and blood vessels healthy.

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"Oven-frying" the chicken in this recipe gives a nice crispy texture without the added fat of traditional deep-frying. From eatbetteramerica.

Prep Time:25 min

Start to Finish:50 min

makes:6 servings

Chicken
1 1/2	cups corn flakes cereal
1	egg white
1	teaspoon water
6	boneless skinless chicken breasts (about 1 1/2 lb)
1	teaspoon Cajun seasoning
Roasted Vegetables
2	medium red, orange and/or yellow bell peppers, cut into 1/2-inch-wide strips
1	medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
4	cups Green Giant® SELECT® frozen whole green beans
1	tablespoon olive oil
1	teaspoon Cajun seasoning
1/4	teaspoon salt

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.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 220 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 70mg; Sodium 410mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 5g); Protein 27g % Daily Value*: Vitamin A 35%; Vitamin C 70%; Calcium 4%; Iron 20% Exchanges: 1/2 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 MyPyramid Servings: 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 3/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

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