Like just about everyone else, I love fried foods. They’re just so crispy, savory, and delicious! But I don’t love frying them.
 
Not only does it add loads of calories and fat that my hips really don’t need, but it always makes such a mess. Despite my best efforts, I get a fine layer of grease spattered all over the stove, counter, wall and anything else within a couple of feet of the fry pan.
 
That’s why I love this chicken recipe. No, it’s not really like true fried chicken. But it is crispy! And savory! And delicious! And there is no spatter zone. The Panko bread crumbs are required to get the desired crispiness here. I can get them in the Asian aisle at my local grocer, but if you can’t, try an Asian market. Trust me – Panko rocks! I don’t even have regular bread crumbs in my kitchen anymore.
 

Cajun Oven Fried Chicken

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slightly adapted from Cooking Light magazine
Serves 4
 
1/3 cup low-fat buttermilk
1 1/2 tablespoons Cajun seasoning (or whatever seasoning mix you enjoy)
1/2 teaspoon salt
1 1/2 cups Panko bread crumbs
8 chicken drumsticks, skinned
Cooking spray
 
Instructions
Preheat oven to 400°. Cover a baking sheet with foil and lightly coat with cooking spray.
 
Combine buttermilk, 1 tbsp of the seasoning mix and the salt in a shallow dish or ziploc bag and mix well. Combine bread crumbs and remaining seasoning in a shallow dish. Dip chicken pieces into seasoned buttermilk, turning to coat, then dredge in bread crumbs until evenly coated. Place on baking sheet.
 
Lightly coat chicken with cooking spray. Bake for 40 minutes, turning pieces at the halfway point (and re-spraying with cooking spray if you think it needs it), or until done.
 
Nutritional Info calculated with BigOven Recipe Software
 
Calories 325, Fat 8g (Sat 2g), Fiber 2g, Sugars 4g, Protein 31g

 
Oven Fried Chicken