Southern-Style Oven-Fried Chicken

Southern-Style Oven-Fried Chicken

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From: Diabetic Living Magazine, Fall 2019

A blend of dried spices gives the crispy panko coating on these oven-fried chicken thighs plenty of flavor, and marinating the chicken in buttermilk makes it moist and juicy. If you don't have an oven-safe skillet, you can roast the chicken in a baking dish in Step 5. Serve with your favorite vegetables (bake them alongside the chicken to make it easy) for a healthy comfort food dinner that requires just 20 minutes of active prep time.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 cups nonfat buttermilk
  • ¾ teaspoon salt, divided
  • 4 bone-in, skinless chicken thighs (about 1½ lbs. total)
  • ¾ cup panko breadcrumbs
  • 1 tablespoon cornstarch
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon ground pepper
  • 3 tablespoons canola oil, divided

Preparation

  • Prep

  • Ready In

  1. Combine buttermilk and ½ tsp. salt in a large bowl. Add chicken; toss to coat. Cover and refrigerate for at least 2 hours or up to 8 hours.
  2. When ready to cook, preheat oven to 475°F.
  3. Combine panko, cornstarch, garlic powder, onion powder, paprika, cayenne, and ground pepper in a shallow dish. Remove the chicken from the buttermilk mixture, letting excess drip off, and dredge it in the panko mixture, pressing gently to adhere. Gently shake off excess breading; transfer the chicken to a plate and sprinkle evenly with the remaining ¼ tsp. salt.
  4. Heat 1½ Tbsp. oil in a large cast-iron or oven-safe nonstick skillet over medium-high heat. Add the chicken to the pan, tilting as needed so each piece comes in contact with the oil; cook until browned on the bottom, 3 to 4 minutes. Transfer the chicken, browned-side down, to a wire rack set over a baking sheet.
  5. Add the remaining 1½ Tbsp. oil to the pan; cook until heated, about 1 minute.
  6. Return the chicken, browned-side up, to the pan, tilting as needed so each piece comes in contact with the oil. Transfer the pan to the oven (or use a baking dish). Bake until an instant-read thermometer inserted in the thickest part registers 165°F, 14 to 16 minutes.
  • To make ahead: Marinate chicken (Step 1) and refrigerate for up to 8 hours.

Nutrition information

  • Serving size: 1 thigh
  • Per serving: 389 calories; 20 g fat(3 g sat); 1 g fiber; 20 g carbohydrates; 30 g protein; 7 mcg folate; 88 mg cholesterol; 6 g sugars; 207 IU vitamin A; 0 mg vitamin C; 37 mg calcium; 1 mg iron; 643 mg sodium; 218 mg potassium
  • Carbohydrate Servings:

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