Tip:
Highlight text to annotate it
X
Hey there, it's Lacy with "A Sweet Pea Chef" and today we're going to make some panko baked
chicken thighs, which are a great replacement for your typical oily fried chicken. They're
super crispy and flavorful and make a great week night dinner too, because you can just
toss them in the oven and then forget about them. So let's get started.
First we heat your oven to 375° F and line a rimmed baking sheet with tin foil or parchment
paper. This will make cleanup a lot easier. In a shallow dish or bowl, combine the one
cup chickpea or garbanzo flour, one teaspoon kosher salt, and a half a teaspoon ground
black pepper. Never heard of chickpea flour before? Well, it's actually a really great
wheat flour alternative. It's gluten free, high in protein and high in fiber, and I like
using it in recipes like this panko baked chicken because it cooks really well in savory
dishes. In another shallow dish or bowl, combine the two eggs, a quarter cup almond milk, a
tablespoon hot sauce, and a half teaspoon kosher salt, and a quarter teaspoon ground
black pepper. Finally, in a third shallow dish or bowl, combine one and a half cups
panko bread crumbs, a half teaspoon kosher salt, a half teaspoon paprika, a quarter teaspoon
black pepper, and a quarter teaspoon garlic powder, and then we're going to stir all of
that to combine.
One thigh at a time, dredge into the seasoned chickpea flour mixture, shaking off any excess,
followed by the egg mixture, and finally into the panko mixture. If you've never heard of
panko bread crumbs before, they're just a Japanese style of bread crumbs that are a
lot healthier than your typical bread crumbs because they're lower in sodium, lower in
calories, and lower in fat, plus they're higher in fiber. They also stay really crunchy when
you cook them so they're perfect for baking chicken. Once fully coated in the panko mixture,
place the chicken onto the baking tray, skin side up, and then repeat with the rest of
the thighs. Now place into the oven and bake until the thighs are golden brown and the
chicken is completely cooked through. It should take about 45 minutes.
See, so now you have crispy, flavorful and delicious panko baked chicken, which is a
great healthy alternative for your normal fried chicken. If you'd like more quick, easy,
and healthy dinner ideas, click the link to get my free five day meal plan, which also
has a grocery list. And if you haven't yet subscribed, make sure to click the subscribe
button so you never miss my new weekly recipe videos. Thanks. I'll see ya next time. Sorry,
I got out of breath like halfway through. I'm just on fire. Fried chicken, plus it's
a great--Flavorful and delicious-- I'm stopping there. All right.