Eat Cheap, Eat Healthy by The Editors of EAT

Author:The Editors of EAT [The Editors of EAT]
Language: eng
Format: epub
Publisher: EAT
Published: 2021-07-28T20:30:00+00:00

ON THE COVER: Serve this crispy chicken with Crunchy Apple Slaw.

2 cups buttermilk

¾ tsp. salt

4 bone-in chicken thighs (1¼ lb. total), skinned

¾ cup panko

1 Tbsp. cornstarch

½ tsp. onion powder

½ tsp. garlic powder

½ tsp. smoked paprika

¼ tsp. cayenne pepper

¼ tsp. black pepper

3 Tbsp. canola oil

1. In a large bowl combine buttermilk and ½ tsp. of the salt. Add chicken; toss to coat. Cover and marinate in the refrigerator 2 to 8 hours.

2. Preheat oven to 475°F. Drain chicken, discarding buttermilk. In a shallow dish stir together the next seven ingredients (through black pepper). Coat chicken with crumb mixture, pressing to adhere. Sprinkle with the remaining ¼ tsp. salt.

3. In a 10-inch oven-going nonstick skillet heat 1½ Tbsp. of the oil over medium-high; tilt pan to coat bottom with oil. Add chicken; cook 3 to 4 minutes or until bottoms are browned. Remove chicken. Add the remaining 1½ Tbsp. oil to skillet; heat over medium-high. Return chicken, browned sides up. Transfer skillet to oven. Bake 14 to 16 minutes or until chicken is done (at least 175°F). Makes 4 servings (1 chicken thigh each).

PER SERVING 131 cal., 5 g fat (1 g sat. fat), 80 mg chol., 120 mg sodium, 4 g carb., 0 g fiber, 1 g sugars, 17 g pro.

$1.88 per serving

BLT PIZZA

HANDS ON 20 minutes

RISE 30 minutes

BAKE 16 minutes at 450°F

STAND 5 minutes

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