This recipe could be made using boneless/skinless chicken breasts, but thighs stand up to the heat of frying much better, have more flavor and are juicier. They have a bit more fat, but I think it is worth it.
Herb-Crusted Chicken Thighs
8 boneless/skinless chicken thighs
1 cup panko bread crumbs
2 tablespoons of your preferred herb/herb blend (I used Penzey’s Tuscan Sunset.)
5 tablespoons feta cheese, crumbled
1 tablespoon olive oil
2 tablespoons lemon juice
1. Mix panko crumbs and herbs. Press chicken thighs into this, coating both sides.
2. Heat large non-stick skillet. Spray with cooking spray.
3. Place chicken thigh in skillet. You may need to make two separate batches.
4. Pan fry over medium heat, approximately 5 minutes. Turn over and fry another 5 minutes.
5. Remove from skillet and finish remaining thighs.
6. While thighs are cooking, combine cheese, oil and lemon juice, stirring to make a thick sauce.
Serve 1 tablespoon sauce on each thigh.
Nutritional data, per thigh:
Calories: 168
Fat: 9.2g
Sat fat: 2.5g
Chol: 75mg
Sodium: 241mg
Carbs: 5g
Fiber: 0.2g
Protein: 17g
Nutritional data, per tablespoon of sauce:
Calories: 65
Fat: 5.9g
Sat fat: 2.8g
Chol: 14.8mg
Sodium:185.9mg
Carbs: 1.1g
Fiber: 0g
Protein: 2.4g
Mexican Corn
1 can whole kernel corn, drained
1 can diced tomatoes, drained
1 jalapeno, diced (more if desired)
1-2 avocadoes, diced
Makes 4 serving, approximately 1/2 cup of corn/tomato mixture each, with 1/4 avocado on top
1. Heat non-stick skillet. Add drained corn, tomatoes and jalapeno. Cook over medium heat until heated through and the tomatoes start losing their shape.
2. When ready, serve on a plate, and top with avocado.
Nutritional data:
Calories: 115
Fat: 5.8g
Sat fat: 0.7g
Chol: 0mg
Sodium: 262.8mg
Carbs: 15.1g
Fiber: 4.9g
Protein: 2.2g