Oven-Fried Chicken Thighs with Buttermilk-Mustard Sauce
Preheating the baking sheet helps to crisp the chicken on the bottom. Serve with mashed potatoes.
Yield: 2 servings (serving size: 2 thighs and 2 tablespoons sauce)
Ingredients
- 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
Preparation
Preheat oven to 425°.
Combine the first 6 ingredients in a small microwave-safe bowl. Spoon 3 tablespoons buttermilk mixture into a shallow bowl; reserve remaining mixture.
Combine the breadcrumbs and Parmesan cheese in a small bowl. Dip chicken in 3 tablespoons buttermilk mixture; dredge in breadcrumb mixture. Chill 15 minutes. Lightly coat a baking sheet with cooking spray, and place in oven for 5 minutes.
Place the chicken on baking sheet. Bake at 425° for 24 minutes or until a meat thermometer registers 180°, turning chicken after 12 minutes. Microwave reserved buttermilk mixture at high for 20 seconds or until warm. Drizzle the sauce over chicken.
Nutritional Information
- Calories:
- 376 (29% from fat)
- Fat:
- 12g (sat 3.5g,mono 4g,poly 2.8g)
- Protein:
- 43.6g
- Carbohydrate:
- 20.4g
- Fiber:
- 0.4g
- Cholesterol:
- 168mg
- Iron:
- 3mg
- Sodium:
- 971mg
- Calcium:
- 152mg





