Oven-Fried Chicken

Serves 8 / Prep tips: For best results, cook the chicken the same day you plan to eat it, but let cool completely before packing so the coating doesn’t get soggy. Use panko (coarse Japanese-style bread crumbs) for a crispy crust or plain bread crumbs for a “sandy” crust.

1 1/2 cups low-fat buttermilk

2 teaspoons sea salt, divided

1/2 cup coarsely grated onion (about 1/2 large onion)

1 teaspoon black pepper, divided

2 1/4 teaspoons dry mustard

2 tablespoons white vinegar

2 skinless, bone-in chicken breast halves (about 1 pound), cut in half crosswise (yielding 4 pieces)

4 skinless, bone-in chicken thighs (about 1 1/2 pounds)

1 cup panko or plain bread crumbs

3/4 teaspoon paprika

1/2 rounded teaspoon dried thyme

Canola oil cooking spray

1. In a large container, whisk together buttermilk, 1 1/2 teaspoons salt, grated onion, 3/4 teaspoon pepper, dry mustard, and vinegar. Add chicken. Cover and refrigerate overnight.

2. Preheat oven to 425°. Combine panko, paprika, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper in a shallow dish. Crush thyme with your fingers; then stir into panko mixture. Remove chicken from marinade, scraping off excess. Dredge chicken pieces in panko mixture and coat all sides with cooking spray.

3. Place chicken, bone side down, on a baking rack placed over a rimmed baking sheet. Bake until cooked through, 35–40 minutes for breast pieces, 45 minutes for thighs.

PER SERVING: breast meat: 163 cal, 9% fat cal, 2g fat, 1g sat fat, 81mg chol, 29g protein, 8g carb, 0g fiber, 489mg sodium / thigh meat: 125 cal, 23% fat cal, 3g fat, 1g sat fat, 58mg chol, 16g protein, 8g carb, 0g fiber, 482mg sodium