Whole30-Day 23 and “Breaded” Chicken Thighs

breaded chicken_3253_blog

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I have now completed Day 23 of Whole30.  While on this Whole30 Program, I have been pleasantly surprised with how well spices create a breading like crust on chicken and fish so I decided to try it on some bone-in chicken thighs.
My meals for Day 23 were:
Breakfast:  Chicken Sausage with roasted zucchini
Snack:  No snack
Lunch: Leftover Steak with Turnip Fries
Snack:  Cucumbers and Carrots (dressed with olive oil and vinegar)
Dinner: “Breaded” Chicken Thighs (recipe below) with Roasted Carrots
Snack:   Olives
I used the following ingredients for Whole30 Approved “Breaded” Chicken Thighs:
2 lb Bone-in (with skin) Chicken Thighs
2 tsp garlic powder
2 tsp mustard powder
2 tsp onion powder
1/4-1/2 tsp salt
1/2 tsp black pepper
1/2 tsp cayenne

Preheat 400 F.  Mix all the spices together and liberally sprinkle the seasoning on both sides of the chicken making sure to rub the spices into the chicken.  Over medium-high heat (with 1 Tbsp oil) sear the chicken (skin side down) for 5-6 minutes and flip the chicken over and sear for another 5-6 minutes.   Place the seared chicken in a baking dish (or use an oven safe skillet) and bake until the chicken is cooked through.  .

Served with Roasted Carrots.  Tossed with oil, salt, and pepper and roasted at 400 F until tender (about 20 minutes).
Net Carb Count*:
Whole30 “Breaded” Chicken Thighs:  11 net carbs (for the entire chili recipe)
*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.
Comments: Well, it wasn’t fried chicken, but the spices created a delicious crust on the chicken.  I served it with roasted carrots because I cannot get enough of those right now!  The carrots are sweet and the salt and pepper give it a nice contrast.  I’m leaving for another work trip so this will be my last home cooked meal for the week.  I’m going to miss my kitchen!  Oh yeah…my fiance and my dog too!
 Enjoy!
~Karen 
 
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