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)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 376
  • Calories from fat: 29%
  • Fat: 12g
  • Saturated fat: 3.5g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 2.8g
  • Protein: 43.6g
  • Carbohydrate: 20.4g
  • Fiber: 0.4g
  • Cholesterol: 168mg
  • Iron: 3mg
  • Sodium: 971mg
  • Calcium: 152mg

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

  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.
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