Oven Fried Chicken

  • prep: 20 min
  • cook: 55 min
  • total: 1 hr 15 min
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  • servings:
  • Summary

    Oven Fried Chicken tastes deep fried when biting into it, using a simple technique to get the chicken super crispy with no need for deep frying!

    Ingredients

    • 2 broccoli heads , washed and dried, cut into florets
    • 2 tablespoons extra-virgin olive oil
    • 2 teaspoons minced garlic
    • Salt and pepper
    • 6 skinless chicken thighs, bone in*
    • Salt and pepper to season
    • 1/2 cup all-purpose flour
    • 1 large egg
    • 2 tablespoons milk
    • 1 teaspoon garlic powder
    • 3/4 teaspoon salt (or to taste)
    • 1 teaspoon paprika (sweet or smoky)
    • 1 3/4 cups Panko breadcrumbs
    • 1/3 cup vegetable oil
    • 2 tablespoons chopped fresh parsley leaves, to serve
    • 1/2 cup honey
    • 2 tablespoons soy sauce
    • 2 tablespoons rice wine vinegar (or white or apple cider) optional**
    • 1 tablespoon minced garlic
    • 2 teaspoons cornstarch mixed with 2 tablespoons water

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 572 % Daily Value *
    • Total Fat: 24 g 36.71%
    • Saturated Fat: 4 g 20.81%
    • Trans Fat: 0 g %
    • Cholesterol: 141 mg 46.86%
    • Sodium: 871 mg 36.3%
    • Calcium: 34 mg 3.43%
    • Potassium: 400 mg 11.44%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 11.73%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 53 g %
    • Dietary Fiber: 2 g 7.03%
    • Sugar: 23 g
    • Protein: 34 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 10.12%
    • Vitamin C 46.15%
    • Vitamin D 1.02%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq

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