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    Oven-Fried Chicken Thighs

    List of Ingredients




    Oven-Fried Chicken Thighs With Buttermilk-Mustard Sauce
    Preheating the baking sheet helps crisp the chicken on the bottom. Serve with mashed potatoes.

    1/4 cup low-fat buttermilk
    4 teaspoons Dijon mustard
    1 tablespoon honey
    1/4 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1/8 teaspoon dried rosemary
    1/4 cup dry breadcrumbs
    1 1/2 tablespoons grated fresh Parmesan cheese
    4 (6-ounce) chicken thighs, skinned
    Cooking spray

    Recipe



    Preheat oven to 425 degrees.

    In a small microwave-safe bowl, combine buttermilk, mustard, honey, salt, pepper and rosemary. Spoon 3 tablespoons buttermilk mixture into a shallow bowl; reserve remaining mixture.

    In a small bowl, combine breadcrumbs and Parmesan cheese. Dip chicken in 3 tablespoons buttermilk mixture; dredge in breadcrumb mixture. Chill 15 minutes. Lightly coat a baking sheet with cooking spray; place sheet in oven 5 minutes.

    Place chicken on heated baking sheet. Bake 24 minutes or until a meat thermometer registers 180 degrees, turning chicken after 12 minutes. Microwave reserved buttermilk mixture on high 20 seconds or until warm. Drizzle sauce over chicken.

    Makes: 2 servings, each 376 calories, 12 grams fat, 43.6 grams protein, 20.4 grams carbohydrates, 0.4 grams fiber, 168 milligrams cholesterol, 3 milligrams iron, 971 milligrams sodium, 152 milligrams calcium.
 

 

 

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