healthy fried chicken

By cw_2009

Now you can satisfy that fried chicken craving and feel good about it. Enjoy

Ingredients

• INGREDIENTS
• 8 chicken thighs, bone-in, skin removed
• 1/2 cup low-fat buttermilk
• 1/2 cup whole wheat flour
• 4 teaspoons paprika
• 2 teaspoons thyme, ground
• 2 teaspoons onion powder
• 1 teaspoon cayenne
• 2 slices whole wheat bread, toasted
• Vegetable oil spray
• 2 teaspoons vegetable oil

Details

Preparation time 60mins
Cooking time 120mins
Adapted from everydayhealth.com

Preparation

Step 1

1. Place the chicken in a plastic food storage bag and add buttermilk. Lay flat in the refrigerator, allowing the buttermilk to fully coat the chicken, for at least 30 minutes and up to eight hours.

2.In a shallow dish, add the flour, 2 teaspoons paprika, 1 teaspoon thyme, 1 teaspoon onion powder, and ½ teaspoon cayenne. Mix well. Remove the chicken from the refrigerator and dredge all the thighs (both sides) in the seasoned flour. Allow the chicken to sit for 30 minutes to an hour before the next step. This will help the coating cook up nice and crisp.

3. Place a cast iron skillet into the oven and preheat to 425 degrees.

4. Take the toasted whole wheat bread and create breadcrumbs by pulsing it in a small food processor. Add the breadcrumbs to any leftover seasoned flour, then add another 2 teaspoons paprika, 1 teaspoon thyme, 1 teaspoon onion powder, and ½ teaspoon cayenne. You can omit the second ½ teaspoon cayenne if you don’t like your chicken spicy. Lightly spray the chicken thighs with vegetable oil. Again, dredge them in the breadcrumb mixture, being sure to coat both sides.

5. Once the oven has reached 425 degrees and your chicken is fully breaded, carefully remove the heated skillet. Add 2 teaspoons of vegetable oil to the skillet and move it around to fully coat the bottom of the pan. Then add the chicken to the pan. Depending on the size of the skillet, you may need to cook in batches to avoid overcrowding.

6. Place the chicken in the oven for 10 minutes, then flip the pieces. Decrease the oven temperature to 375 degrees, and continue cooking for 25 to 30 additional minutes, or until the chicken reaches an internal temperature of 160 degrees. Remove the chicken from the oven and let it rest for 5 to 10 minutes before serving. As the chicken rests, it should continue to rise in temperature to 165 degrees. If working in batches, add the remaining chicken to the skillet and cook as instructed above.

NUTRITION INFORMATION (Per serving): Calories: 265, Calories from Fat: 82, Protein: 31g, Carbohydrates: 15g, Dietary Fiber: 3g, Fat: 9g, Saturated Fat: 2.15g, Sodium: 199mg


Last Updated: 10/26/2015