We typically stick to chicken breasts, but on treat day, treat yo self!
Treat Day: Crunchy Dijon Chicken Legs & Thighs
Description
We have nothing against chicken legs and thighs. They aren't 'bad' for you. They just have a few more calories, a bit more fat, and a bit less protein. This recipe works just fine on chicken breasts too. The Dijon mustard, shallots, garlic, and oat bran make a delicious crunchy coating. Yum! This is a recipe we find ourselves coming back to again and again.
Ingredients
Instructions
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Preheat the oven to 425 F / 218 C degrees.
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Sprinkle the chicken legs with salt and pepper.
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In a baking dish large enough to spread out the legs and thighs in one layer, melt the ghee, and add the olive oil. Add the chicken legs, and turn them in the oil mixture until well coated. Place in the oven. Bake for 15 minutes.
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Blend the mustard and chicken broth in a small bowl with a whisk. In another small bowl blend the shallots, garlic and oat bran, plus 2 tablespoons parsley. Set aside.
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Brush the chicken on both sides with the mustard mixture. Turn the legs over and return them to the oven, and bake for 10 more minutes.
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Sprinkle the chicken evenly with the shallot mixture. Reduce the heat to 400 degrees F / 204 C, and bake for 10 minutes longer or until lightly browned. Sprinkle with the remaining parsley. Serve immediately.
Servings 4
- Amount Per Serving
- Calories 434kcal
- % Daily Value *
- Total Fat 28g44%
- Saturated Fat 7g35%
- Cholesterol 396mg132%
- Sodium 2143mg90%
- Potassium 48mg2%
- Total Carbohydrate 8g3%
- Dietary Fiber 2g8%
- Protein 36g72%
- Vitamin A 10 IU
- Vitamin C 9 mg
- Calcium 4 mg
- Iron 19 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.