Marinating chicken in buttermilk tenderizes it and adds a tangy flavour. Buy bone-in skin-on chicken breasts and discard the skin to cut down on the fat. Not only is bone-in chicken more economical, but the bone also helps keep the meat moist. A spray bottle or atomizer evenly distributes a small amount of oil to make the breading crisp. Serve with steamed vegetables.
- Portion size 4 servings
- Credits : Canadian Living Magazine: April 2012
Ingredients
Method
In small bowl, stir together thyme, garlic powder, paprika, mustard, salt and pepper; set aside.In separate bowl, whisk together buttermilk and half of the thyme mixture; add chicken and turn to coat. Cover and refrigerate for 8 hours or for up to 24 hours.
In shallow dish, combine panko and remaining thyme mixture. Remove chicken from marinade, discarding marinade. Press chicken into panko mixture to coat.
Place on greased baking sheet. Spray with oil. Bake in 375°F (190°C) oven until no longer pink inside, about 30 minutes. Let stand for 5 minutes before serving.
Nutritional facts Per serving: about
- Fibre trace
- Sodium 372 mg
- Sugars 3 g
- Protein 38 g
- Calories 253.0
- Total fat 5 g
- Potassium 540 mg
- Cholesterol 93 mg
- Saturated fat 2 g
- Total carbohydrate 11 g
%RDI
- Iron 9.0
- Folate 3.0
- Calcium 7.0
- Vitamin A 3.0
- Vitamin C 3.0
