Get ready to transform your picnic game with a mouthwatering chicken recipe that's crispy, juicy, and surprisingly healthy! Imagine biting into golden-brown chicken that's been marinated to perfection, with a crunchy whole wheat coating that'll make your taste buds dance. This isn't just another fried chicken recipe - it's a game-changing dish that proves you can enjoy comfort food without the guilt, packed with flavor and nutrition that will have everyone asking for your secret.
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 60 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 chicken thighs
- 1 cup buttermilk
- 1 cup whole wheat flour
- 1 teaspoon paprika
- Salt and pepper to taste
- Olive oil for drizzling
- Mixed greens for serving
Instructions
- Remove chicken thighs from refrigerator 30 minutes before preparation to bring to room temperature, ensuring even cooking.
- In a large bowl, marinate chicken thighs in buttermilk, covering completely. Let sit for 15-20 minutes to tenderize meat and enhance flavor.
- Preheat oven to 425°F (218°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
- In a shallow dish, mix whole wheat flour, paprika, salt, and pepper to create breading mixture.
- Remove chicken from buttermilk, allowing excess to drip off. Dredge each thigh thoroughly in seasoned flour mixture, coating evenly on all sides.
- Place breaded chicken thighs on prepared baking sheet, ensuring they do not touch each other.
- Lightly drizzle olive oil over chicken thighs to help achieve golden, crispy exterior.
- Bake in preheated oven for 40-45 minutes, or until internal temperature reaches 165°F (74°C) and skin is crispy and golden brown.
- Remove from oven and let rest for 5-10 minutes to allow juices to redistribute.
- Serve hot on a bed of mixed greens, creating a balanced and nutritious meal perfect for picnics or outdoor dining.
Tips
- Temperature Matters: Always let chicken come to room temperature before cooking to ensure even heat distribution.
- Buttermilk Magic: The longer you marinate in buttermilk (up to 24 hours), the more tender and flavorful your chicken will become.
- Crispy Coating Secrets: Pat chicken dry before breading to help the flour mixture stick better and create a crunchier exterior.
- Oil Drizzling Technique: Use a light hand when drizzling olive oil - just enough to help browning, not soak the chicken.
- Rest and Redistribute: Letting the chicken rest after cooking allows juices to redistribute, keeping the meat incredibly moist.
- Temperature Check: Always use a meat thermometer to ensure chicken reaches 165°F for food safety.Pro tip: This recipe is perfect for meal prep and tastes amazing cold at picnics or outdoor events!
Nutrition Facts
Calories: 350kcal
Carbohydrates: 15g
Protein: 28g
Fat: 20g
Saturated Fat: 5g
Cholesterol: 140mg
