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