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Prep Time:20 minsAdditional Time:2 hrs 25 minsTotal Time:2 hrs 45 minsServings:4Yield:4 thighsJump to Nutrition Facts
Prep Time:20 minsAdditional Time:2 hrs 25 minsTotal Time:2 hrs 45 minsServings:4Yield:4 thighs
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:2 hrs 25 mins
Additional Time:
2 hrs 25 mins
Total Time:2 hrs 45 mins
Total Time:
2 hrs 45 mins
Servings:4
Servings:
4
Yield:4 thighs
Yield:
4 thighs
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2cupsnonfat buttermilk¾teaspoonsalt, divided4bone-in, skinless chicken thighs (about 1 1/2 lbs. total)¾cuppanko breadcrumbs1tablespooncornstarch½teaspoongarlic powder½teaspoononion powder½teaspoonsmoked paprika¼teaspooncayenne pepper¼teaspoonground pepper3tablespoonscanola oil, divided
Cook Mode(Keep screen awake)
Ingredients
2cupsnonfat buttermilk
¾teaspoonsalt, divided
4bone-in, skinless chicken thighs (about 1 1/2 lbs. total)
¾cuppanko breadcrumbs
1tablespooncornstarch
½teaspoongarlic powder
½teaspoononion powder
½teaspoonsmoked paprika
¼teaspooncayenne pepper
¼teaspoonground pepper
3tablespoonscanola oil, divided
DirectionsCombine buttermilk and 1/2 tsp. salt in a large bowl. Add chicken; toss to coat. Cover and refrigerate for at least 2 hours or up to 8 hours.When ready to cook, preheat oven to 475 degrees F.Combine panko, cornstarch, garlic powder, onion powder, paprika, cayenne, and ground pepper in a shallow dish. Remove the chicken from the buttermilk mixture, letting excess drip off, and dredge it in the panko mixture, pressing gently to adhere. Gently shake off excess breading; transfer the chicken to a plate and sprinkle evenly with the remaining 1/4 tsp. salt.Heat 1 1/2 Tbsp. oil in a large cast-iron or oven-safe nonstick skillet over medium-high heat. Add the chicken to the pan, tilting as needed so each piece comes in contact with the oil; cook until browned on the bottom, 3 to 4 minutes. Transfer the chicken, browned-side down, to a wire rack set over a baking sheet.Add the remaining 1 1/2 Tbsp. oil to the pan; cook until heated, about 1 minute.Return the chicken, browned-side up, to the pan, tilting as needed so each piece comes in contact with the oil. Transfer the pan to the oven (or use a baking dish). Bake until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 14 to 16 minutes.TipsTo make ahead: Marinate chicken (Step 1) and refrigerate for up to 8 hours.Originally appeared: Diabetic Living Magazine, Fall 2019
Directions
Combine buttermilk and 1/2 tsp. salt in a large bowl. Add chicken; toss to coat. Cover and refrigerate for at least 2 hours or up to 8 hours.When ready to cook, preheat oven to 475 degrees F.Combine panko, cornstarch, garlic powder, onion powder, paprika, cayenne, and ground pepper in a shallow dish. Remove the chicken from the buttermilk mixture, letting excess drip off, and dredge it in the panko mixture, pressing gently to adhere. Gently shake off excess breading; transfer the chicken to a plate and sprinkle evenly with the remaining 1/4 tsp. salt.Heat 1 1/2 Tbsp. oil in a large cast-iron or oven-safe nonstick skillet over medium-high heat. Add the chicken to the pan, tilting as needed so each piece comes in contact with the oil; cook until browned on the bottom, 3 to 4 minutes. Transfer the chicken, browned-side down, to a wire rack set over a baking sheet.Add the remaining 1 1/2 Tbsp. oil to the pan; cook until heated, about 1 minute.Return the chicken, browned-side up, to the pan, tilting as needed so each piece comes in contact with the oil. Transfer the pan to the oven (or use a baking dish). Bake until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 14 to 16 minutes.TipsTo make ahead: Marinate chicken (Step 1) and refrigerate for up to 8 hours.
Combine buttermilk and 1/2 tsp. salt in a large bowl. Add chicken; toss to coat. Cover and refrigerate for at least 2 hours or up to 8 hours.
When ready to cook, preheat oven to 475 degrees F.
Combine panko, cornstarch, garlic powder, onion powder, paprika, cayenne, and ground pepper in a shallow dish. Remove the chicken from the buttermilk mixture, letting excess drip off, and dredge it in the panko mixture, pressing gently to adhere. Gently shake off excess breading; transfer the chicken to a plate and sprinkle evenly with the remaining 1/4 tsp. salt.
Heat 1 1/2 Tbsp. oil in a large cast-iron or oven-safe nonstick skillet over medium-high heat. Add the chicken to the pan, tilting as needed so each piece comes in contact with the oil; cook until browned on the bottom, 3 to 4 minutes. Transfer the chicken, browned-side down, to a wire rack set over a baking sheet.
Add the remaining 1 1/2 Tbsp. oil to the pan; cook until heated, about 1 minute.
Return the chicken, browned-side up, to the pan, tilting as needed so each piece comes in contact with the oil. Transfer the pan to the oven (or use a baking dish). Bake until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 14 to 16 minutes.
Tips
To make ahead: Marinate chicken (Step 1) and refrigerate for up to 8 hours.
Originally appeared: Diabetic Living Magazine, Fall 2019
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Nutrition Facts(per serving)389Calories20gFat20gCarbs30gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
