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Oven-Fried Chicken Thighs with Buttermilk-Mustard Sauce

Yield 2 servings (serving size: 2 thighs and 2 tablespoons sauce)
Preheating the baking sheet helps to crisp the chicken on the bottom. Serve with mashed potatoes.

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

Nutrition Information

  • calories 376
  • caloriesfromfat 29 %
  • fat 12 g
  • satfat 3.5 g
  • monofat 4 g
  • polyfat 2.8 g
  • protein 43.6 g
  • carbohydrate 20.4 g
  • fiber 0.4 g
  • cholesterol 168 mg
  • iron 3 mg
  • sodium 971 mg
  • calcium 152 mg

How to Make It

  1. Preheat oven to 425°.

  2. Combine the first 6 ingredients in a small microwave-safe bowl. Spoon 3 tablespoons buttermilk mixture into a shallow bowl; reserve remaining mixture.

  3. 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.

  4. 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.