Heart Healthy Crispy Oven Fried Chicken
Indulge in the irresistible crunch of "Heart Healthy Crispy Oven Fried Chicken," a guilt-free alternative to traditional fried chicken that doesn’t skimp on flavor. This recipe takes skinless chicken thighs and marinates them in tangy, low-fat buttermilk with a hint of hot sauce for tender, juicy meat. The chicken is then coated in a unique blend of whole wheat and panko breadcrumbs, seasoned with aromatic spices like paprika, garlic powder, and thyme, for a boldly flavored crust. Baked to golden perfection on a wire rack and lightly sprayed with olive oil for crispiness, this dish is lower in fat and sodium, making it a perfect option for those seeking a heart-healthy meal. Quick to prepare and easy to bake, this crispy oven-fried chicken pairs beautifully with roasted vegetables or a fresh side salad for a wholesome, satisfying dinner the whole family will love.
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Recipe Information
Ingredients
- 8 pieces skinless chicken thighs
- 1 cup low-fat buttermilk
- 1 teaspoon hot sauce
- 1.5 cups whole wheat breadcrumbs
- 0.5 cups panko breadcrumbs
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 0.5 teaspoons black pepper
- 0.25 teaspoons salt (optional or a low-sodium substitute)
- 1 as needed olive oil spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil, and place a wire rack on top. Lightly spray the wire rack with olive oil spray to prevent sticking.
In a large bowl, combine the buttermilk and hot sauce. Stir to mix well.
Add the chicken thighs to the buttermilk mixture, ensuring they are fully submerged. Allow them to marinate while you prepare the coating, or ideally for 30 minutes to 2 hours in the refrigerator for more flavor.
In a shallow dish, mix together the whole wheat breadcrumbs, panko breadcrumbs, paprika, garlic powder, onion powder, dried thyme, black pepper, and salt (if using).
Remove each chicken thigh from the buttermilk marinade, allowing the excess to drip off, and coat it thoroughly in the breadcrumb mixture. Press the breadcrumbs firmly onto the chicken to ensure a thick, even coating.
Place the coated chicken pieces on the prepared wire rack. Ensure there is some space between each piece for even cooking.
Lightly spray the tops of the chicken with olive oil spray. This will help the breadcrumbs crisp up while baking.
Bake the chicken in the preheated oven for 30–35 minutes, or until the internal temperature reaches 165°F (74°C) and the coating is golden and crispy.
Remove the chicken from the oven and let it rest for 5 minutes before serving. Enjoy your heart-healthy crispy oven-fried chicken with your favorite sides!
Nutrition Facts
Calories |
1631 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.5 g | 65% | |
| Saturated Fat | 14.1 g | 70% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 455 mg | 152% | |
| Sodium | 2664 mg | 116% | |
| Total Carbohydrate | 159.7 g | 58% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 20.3 g | ||
| Protein | 137.0 g | 274% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 495 mg | 38% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2092 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
