Cooking Lesson #469: Crunchy Oven-Baked Peanut Chicken

…from Perspectives & The Peanut Institute

Photo Courtesy of The Peanut Institute

How you doin’?  Here’s a healthy recipe from The Peanut Institute. Yes, there is a Peanut Institute, and they even have their own marching band—only kidding.
 
The Peanut Institute always brings new recipes to the table, and this is one that caught my attention using peanut flour. In work that Perspectives completed at Yale University several years ago for The National Peanut Board, we discovered that peanut flour is a good one-to-one replacement for all-purpose flour in many applications—here is one.
 
This nutty oven-baked peanut chicken is crunchy and crispy with a light golden crust that belies the fact that it is not deep fried. In fact, this far healthier oven “fried” chicken is quite low in fat—but is chockfull of wonderful nutty fried chicken flavor.
 
Peanut flour is available in several retail grocery chains (Walmart, Albertson’s and Sprouts) and Amazon as well. Peanut flour is also available for purchase online at The American Peanut Shellers Association.
 
Prep time:  20 minutes
Bake time:  30 to 35 minutes
Yield:  4 to 6 servings
 
Ingredients
Non-stick cooking spray (I prefer Pam Original)
1/3 cup light peanut flour (28%)
 1 large egg
 1 large egg white
 1/3 cup low fat buttermilk
 1-1/4 cups corn flake crumbs
 1 teaspoon garlic powder
 1 teaspoon ground cumin
 1/2 teaspoon dried thyme
 3/4 teaspoon salt
 1/8 teaspoon cayenne pepper
 2 pounds bone-in skinless chicken breast halves, trimmed and halved crosswise
 1-1/2 pounds bone-in skinless chicken thighs, trimmed
 
Directions

1. Preheat an oven to 375°F.
2. Cover a large, rimmed sheet pan with aluminum foil sprayed with cooking spray.
3. Place the peanut flour in a bowl.
4. Whisk the egg, egg white and buttermilk in a separate bowl.
5. Combine the corn flake crumbs, garlic powder, cumin, thyme, salt and cayenne together in a third bowl.
6. Working with one piece of chicken at a time, dredge it first in the peanut flour, turning to coat and shake off the excess.
7. Next, dunk it in the egg mixture, again turning to thoroughly coat it and shake off any excess.
8. Finally, add the chicken to the corn flake crumb mixture, turn to coat, shake off the excess and set it on the prepared baking sheet. Repeat with remaining chicken pieces.
9. Spray a light coating of cooking spray on the top of the chicken and place in the preheated oven.
10. Bake until a thermometer inserted into the thickest part of the chicken registers 170°F, about 33-35 minutes.

Nutrition Information: Calories: 362, Protein: 46g, Carbohydrates: 18g, Fiber: 1g, Fat: 11g, Saturated Fat: 3g, Cholesterol: 187mg, Sodium: 556mg

ChefSecret:  This procedure works well with fish and chips and breaded pork chops, too.

Quip of the Day: In life it is important to know when to stop arguing with people and simply let them be wrong.
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