Dietitians Dish – August 1, 2022

Save Money with Simple Prep Skills

Boneless, skinless poultry is expensive these days.
Buy bone-in cuts to save $$, especially when they’re on sale.
Deboning is easier than you think. You just need a sharp knife or kitchen shears and a few extra minutes. Plus, a quick video with step-by-step instructions.
TIP: Be sure to debone before freezing to save you time later.

Once your chicken is deboned & skinned, try the oven-baked “fried” chicken recipe below. Then, use any leftover chicken in a delicious Korean lettuce wrap! Scan the QR code or go to InSeasonezine.com for the recipe.

Oven-Fried Chicken Thighs

7 garlic cloves, minced
1-1/2 cups low-fat buttermilk
2 Tbsps. cayenne pepper sauce
8 boneless, skinless chicken thighs (about 2 pounds)
1/2 cup whole wheat flour
1/2 cup whole wheat panko breadcrumbs

1 Tbsp. paprika
1-1/8 teaspoons salt
3/4 tsp. ground black pepper
1 container (6 ounces) plain nonfat Greek yogurt
2 green onions, thinly sliced
2 tsps. fresh lemon juice

Directions:

In medium bowl, whisk 6 garlic cloves, buttermilk and 1 Tbsp. hot sauce. Add chicken; turn to coat. Cover with plastic wrap; refrigerate at least 30 minutes or up to 4 hours.
Preheat oven to 425°. Line rimmed baking pan with wire rack; spray with cooking spray. In medium bowl, whisk flour, breadcrumbs, paprika, 1/2 tsp. salt and 1/4 tsp. black pepper. Remove chicken from marinade, and discard marinade. Sprinkle chicken with 1/2 tsp. salt and remaining 1/2 tsp. black pepper. Dredge chicken in flour mixture; place on prepared rack and spray with cooking spray. Roast chicken 30 minutes or until golden brown and internal temperature reaches 165°.
In small bowl, stir yogurt, onions, lemon juice, and remaining 1 garlic clove, 1 Tbsp. hot sauce and 1/8 tsp. salt. Makes about 3/4 cup.
Serve 4 chicken thighs with yogurt mixture; cool remaining 4 chicken thighs, wrap with aluminum foil and refrigerate up to 4 days.