Crisp, juicy and tender oven-fried chicken is quick and easy to make at home and is way healthier than deep-fried chicken coated in batter or breadcrumbs.
Total carbs 9g, net carbs 6g
Here's an unfussy sheet-pan method of oven frying chicken without all the heavy batter or breadcrumbs soaking up tons of fryer grease.
This recipe swaps breadcrumbs, at 78 grams of carbohydrates per cup, with nutritious crushed peanuts. This peanut flavored chicken reminds me of chicken satay and goes really well with cajun sweet potato fries and fresh slaw.
Deep-fried foods contain trans fats which are known to increase your risk for heart attacks, stroke and type 2 diabetes. Make this easy recipe at home for healthier "fried" chicken.
Ingredients you'll need
This recipe calls for boneless, skinless chicken thighs, but you can use bone-in with skin if that is your preference. You may need to add more cook time to cook through. You can also try this with chicken breasts. Just split the breasts into cutlets so that they cook through evenly.
Try to get organic, pasture-raised chicken raised without hormones or antibiotics whenever possible.
Vinegar and Tabasco sauce make for a simple, spicy marinade that penetrates and tenderizes the meat.
Dry roasted salted peanuts
Peanuts are a great food for carb counters. They are low-carb, high-fat and high-protein. They are also rich in antioxidants, vitamins and minerals, like biotin – hello healthy hair, skin and nails.
Don’t worry about the saturated fat in peanuts. The fat is similar to olive oil in terms of the ratio of unsaturated to saturated fat.
Seasoning for the coating
A basic spice mix of salt, pepper, garlic powder and chili powder works here. Feel free to get creative if you like to add herbs and other spices. I like ancho chili powder because it isn't just spicy, but adds depth of flavor. If you like smokiness, try smoked sea salt.
Equipment you'll need
A standard baking sheet.
You can marinate the chicken in the seasonings and keep covered in the fridge for up to 2 days before cooking. You can crush the peanuts ahead of time and keep in a covered container at room temperature. When you are ready to bake the chicken, coat in crushed peanuts and bake.
Complete this meal with a side of Cajun sweet potato fries and red cabbage slaw to round out the meal. Or serve with a side of corn, salad or other non-starchy vegetables.
How to store for later
Keep covered in the fridge for up to 3 days. Leftover fried chicken is good eaten cold or reheated in the oven for 15 minutes at 350°F.
Frequently Asked Questions
Yes. Preheat air fryer to 400°F. Fry chicken for 20 minutes.
Keep chicken in the oven on the lowest heat for up to 30 minutes before serving.
Oven-fried chicken with peanut crust
- Total Time: 40 minutes
- Yield: 4 pieces 1x
- Diet: Diabetic
Oven-fried chicken is quick and easy to make at home and is way healthier than deep-fried chicken coated in batter or breadcrumbs. This recipe swaps breadcrumbs, at 78 grams of carbohydrates per cup, with nutritious crushed peanuts. This peanut flavored chicken reminds me of chicken satay and goes really well with cajun sweet potato fries and fresh slaw.
4 chicken thighs, boneless, skinless
¼ cup vinegar
¼ teaspoon Tabasco sauce
1 cup peanuts, dry roasted, salted
a dash of salt
a dash of pepper
1 teaspoon garlic powder
1 teaspoon chili powder
Preheat oven to 450°F.
In a bowl, splash chicken with vinegar and Tabasco sauce. Toss to coat.
Place peanuts in a food processor and pulse for 2-3 seconds until crumbly. Don’t over process peanuts or you’ll just end up with peanut butter. Pour into a large shallow dish and mix with salt, pepper, garlic powder, and chili powder.
Press chicken into peanut mixture to form a crust on both sides.
Arrange on baking sheet.
Bake for 25-30 minutes.
If you don't have a food processor you may crush the peanuts by placing them in a freezer bag or a paper bag and crush them with a meat tenderizer or other blunt heavy object like the bottom of a pan.
I like to use ancho chili powder, which adds a smoky depth of flavor.
You can also try smoked sea salt to add smokiness to a dish.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Bake
- Cuisine: American
Keywords: Oven-fried chicken with peanut crust low-carb keto diabetic dinner bake healthy
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