Are You Ready for Some Football? (Tasty Tuesday)

It’s football season. *insert cheers and what nots here* I must admit that I am not a huge football fan. I’m learning the game, but it’s going to take a bit for me to want to turn a game on myself and watch it. What I do like about the games are the eats. Yes, the eats. You’ve got wings, chips, dips, libations, you name it, it’s there. In light of all that, I found a great oven-fried chicken recipe that might go over well for your next football party.

Cajun Oven-Fried Chicken


  • 1/3 cup low-fat buttermilk
  • 1 tablespoon salt-free Cajun seasoning (such as Spice Hunter)
  • 1/2 teaspoon salt
  • 1 cup panko (Japanese breadcrumbs)
  • 2 chicken breast halves (about 1 pound), skinned
  • 2 chicken drumsticks (about1/2 pound), skinned
  • 2 chicken thighs (about 1/2 pound), skinned
  • Cooking spray


  • Preheat oven to 400°.
  • Combine first 3 ingredients in a shallow dish. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.
  • 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.
Note: Panko—crunchy Japanese breadcumbs—can be found at Asian markets and produces the crispiest oven-fried chicken. You can try curry powder in place of the Cajun seasoning. 
The low-down:

Nutritional Information

Amount per serving

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

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