4 skinless, bone-in chicken thighs (about 1 ½ pounds)
2/3 cup low-fat buttermilk
4 cups corn flake cereal
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Olive oil cooking spray
2 tablespoons honey
Place the chicken in a bowl with the buttermilk and toss to coat. Marinate in the refrigerator for at least one hour and up to four hours.
Place the corn flakes in a food processor and process until crumbs are formed (You should have about 1 cup of crumbs). Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper and cayenne.
Preheat the oven to 350 degrees. Spray a baking sheet with olive oil spray.
Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard the remaining buttermilk. Brush each piece of chicken with honey, then dip in the corn flake crumbs, pressing hard so crumbs adhere to chicken. Spray a cookie sheet with olive oil spray and place coated chicken on sheet. Spray each piece lightly on top with olive oil spray. Bake until chicken is crisp and meat cooked through, 45-50 minutes.
Makes 4 servings
Serving size 1 piece
Calories 330; Total Fat 10 g; (Sat Fat 3 g, Mono Fat 3.65 g, Poly Fat 2.27 g) ; Protein 27 g; Carb 35 g; Fiber 1 g; Cholesterol 85 mg; Sodium 600 mg
Excellent Source of: Folate, Niacin, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin B12
Good Source of: Phosphorus, Vitamin A, Vitamin C, Vitamin D, Zinc
Copyright 2016 Ellie Krieger All rights reserved