Keeping it healthy by using the air fryer or oven to cook the chicken. Lower fat salad dressing also helps.

4 bone-in chicken thighs

Spice Mix

1 teaspoon sea salt

 1/2 teaspoons black pepper

 1/2 teaspoons garlic powder

 1/2 teaspoons smoked paprika

1’4 teaspoon cayenne pepper

Coating

1 cup self-rising flour

To make self-rising flour, just add 1-1 1/2 tsp baking powder + 1/4- 1/2 tsp salt for each 1 cup measure of the LC-Cake Flour.

2 cups of buttermilk

1 cup panko crumbs

Marinating Directions

In a glass dish, place the buttermilk and the seasonings. Nix well. Add the chicken, cover the dish, and refrigerate overnight.

Durian the thighs and coat in the flour mix, Dip each thigh in the buttermilk mixture again and roll in the panko crumbs.

If you have time, refrigerate the breaded chicken for several hours before cooking.

Air Fryer Directions

Preheat the air fryer to 360°F 

Place the breaded thighs in the basket and let it cook for 20 minutes or until the meat has reached an internal temperature of 165°F.

When done, open the air fryer and let the chicken rest for 5 minutes before serving.

 

Oven-Baked Directions

Preheat your oven to 400°F.

Place the breaded chicken on an oiled sheet pan and bake for 40 more minutes or until the internal temperature reaches 165°F.

Lower Fat Creamy Blue Cheese Dressing

Ingredients
1/2 cup crumbled blue cheese
6 oz Greek yogurt
1 tablespoon \ mayonnaise
1 tablespoon lemon juice
1 tablespoon white wine vinegar
1/8 teaspoon garlic powder
Salt and freshly ground black pepper to taste

Directions

In a small bowl, mash blue cheese and yogurt together with a fork. Stir in mayonnaise, lemon juice, vinegar, and garlic powder until well blended. Season to taste with salt and pepper. Chill in the refrigerator.
Makes 1 cup.

For the salad: mixed greens with added cherry tomatoes, celery, onion, and cucumber.


Posted by in air fryer, Chicken, Healthy Italian Cooking