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Air-Fryer "Fried" Chicken Thighs
Air-Fryer "Fried" Chicken Thighs
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From: Eatingwell.com, August 2018
Air fryers need a lot less oil to create a deep-fried crispy crust. Here, chicken thighs are marinated in buttermilk and dredged in a simple breadcrumb coating. With the help of a little cooking spray, they cook up nice and crispy with a lot less fat. Serve them with your favorite dipping sauce or slice them up to top a salad.
- By: Hilary Meyer EatingWell Recipe Contributor
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 2 cups buttermilk
- 1 tablespoon hot sauce, such as Frank's RedHot
- 2 cloves garlic, crushed
- 4 boneless, skinless chicken thighs (about 1 pound total), trimmed
- ½ cup all-purpose flour
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 2 large eggs, lightly beaten
- 1 cup whole-wheat breadcrumbs
- Cooking spray
Preparation
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Prep
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Ready In
- Combine buttermilk, hot sauce and garlic in a medium nonreactive bowl. Add chicken thighs. Cover and marinate for at least 4 hours or overnight.
- Combine flour, garlic powder, salt and pepper in a shallow dish. Add eggs to another shallow dish and breadcrumbs to a third shallow dish.
- Working one at a time, remove the chicken thighs from the marinade. Coat with the flour mixture, then the egg. Finally, coat both sides with breadcrumbs. Coat both sides of the chicken with cooking spray.
- Lightly coat the basket of the air fryer with cooking spray. Place the chicken thighs in a single layer in the basket. (Depending on the size of your air fryer, you may have to cook in batches.)
- Cook the chicken at 400°F until an instant-read thermometer inserted in the center of the chicken registers 165°F, turning the thighs over halfway through, about 16 minutes. (If cooking in batches, cooking time for the second batch may be shorter.)
- Serving size: 1 chicken thigh
- Per serving: 353 calories; 18 g fat(3 g sat); 0 g fiber; 20 g carbohydrates; 27 g protein; 41 mcg folate; 123 mg cholesterol; 2 g sugars; 0 g added sugars; 139 IU vitamin A; 0 mg vitamin C; 72 mg calcium; 2 mg iron; 420 mg sodium; 269 mg potassium
- Carbohydrate Servings: 1½
- Exchanges: 3 lean protein, 2 fat, 1 starch, ½ medium-fat protein
