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Oven-Fried Chicken Thighs

Oven-Fried Chicken Thighs
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Oven-Fried Chicken Thighs

Prep: 15 minutes plus marinating
Roast: 30 minutes • Serves: 4

7 garlic cloves, minced
1-1/2 cups low-fat buttermilk
2 tablespoons hot cayenne pepper sauce
8 boneless, skinless chicken thighs (about 2 pounds)
Nonstick cooking spray
1/2 cup whole wheat flour
1/2 cup whole wheat panko breadcrumbs
1 tablespoon paprika
1 1/8teaspoons salt
3/4 teaspoon ground black pepper
1 container (6 ounces) plain nonfat Greek yogurt
2 green onions, thinly sliced
2 teaspoons fresh lemon juice

1. In medium bowl, whisk 6 garlic cloves, buttermilk and 1 tablespoon hot sauce. Add chicken; turn to coat. Cover with plastic wrap; refrigerate at least 30 minutes or up to 4 hours.

2. Preheat oven to 425°. Line rimmed baking pan with wire rack; spray with cooking spray. In medium bowl, whisk flour, breadcrumbs, paprika, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Remove chicken from marinade; discard marinade. Sprinkle chicken with 1/2 teaspoon salt and remaining 1/2 teaspoon black pepper. Dredge chicken in flour mixture; place on prepared rack and spray with cooking spray. Roast chicken 30 minutes or until golden brown and internal temperature reaches 165°.

3. In small bowl, stir yogurt, onions, lemon juice, and remaining 1 garlic clove, 1 tablespoon hot sauce and 1/8 teaspoon salt. Makes about 3/4 cup.

4. Serve 4 chicken thighs with yogurt mixture; cool remaining 4 chicken thighs, wrap with aluminum foil and refrigerate up to 4 days. Use leftover chicken thighs in the Korean Fried Chicken Lettuce Wraps recipe.

Approximate nutritional values per serving (1 chicken thigh, 3 tablespoons yogurt mixture):
211 Calories, 8g Fat (2g Saturated), 107mg Cholesterol, 579mg Sodium,
8g Carbohydrates, 1g Fiber, 3g Sugars, 0g Added Sugars, 26g Protein

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