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Ditch the skin.
It’s true – remove the skin from your chicken and you’ll save a significant number of calories and fat.
- * One four ounce chicken thigh with skin and bone contains 220 calories and 16g of fat.
- * One four ounce skinless chicken thigh with bone contains 150 calories and 7 g of fat.
- * One four ounce boneless and skinless chicken thigh contains 110 calories and 4 g of fat.
Clearly we’re better off without the added calories.
Baked Skinless Chicken Thighs
I prefer to cook my chicken thigh recipes with the bone in. The bone adds moisture and flavor, and I’m not saving enough calories or fat to make it worth paying the premium price for boneless, skinless chicken thighs.
Besides, I don’t need the skin to make sure my chicken has that crunchy appeal. A simple coating of panko and fresh herbs soak up the juices from my chicken thighs as they bake to create a savory crust.
Baked Chicken Thighs
Herb Crusted Chicken Thighs
As I said, you can ditch the skin and bake up a piece of chicken lower in calories and fat. Even better, your family will never know difference.
Happy, healthy cooking!
Ingredients
- 1 pound skinless chicken thighs, 4 large
- 2 tbs chicken broth
- ¼ cup fat free Greek Yogurt
- 1 tablespoon lemon juice
- 1 teaspoon rosemary, finely minced
- 1 tablespoon oregano, finely minced
- 1 tablespoon thyme, finely minced
- Pinch of salt and grind of pepper
- ¼ cup panko bread crumbs
Instructions
- Preheat the oven to 425 degrees and line a baking sheet with foil, or a baking dish.
- Melt Knorr chicken stock for 30 seconds in the microwave in a small bowl.
- Add yogurt, lemon juice, rosemary, oregano and thyme. Combine well.
- Spread 1/4 of the yogurt mixture over each chicken thigh, then sprinkle with panko bread crumbs. Spray the top with olive oil cooking spray.
- Bake for 30 - 35 minutes until chicken is no longer pink in the middle.
Notes
Calories: 178 Weight Watchers PointsPlus 4 Total Fat: 4.22g Cholesterol: 94mg Sodium: 226mg Total Carbs: 7.50g Dietary Fiber: 1.04g Sugars: 1.70g Protein: 24.56g
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{ 32 comments… read them below or add one }
There’s seriously no skin on those? That crust looks amazing!
kale @ tastes good to me! recently posted…a year of baking cookies
Panko bread crumbs make it so easy.
I don’t like skin anyway, so I never even buy chicken with a skin on
And crusted chicken is so yummy!
Medeja recently posted…Morkų ir Apelsinų Keksiukai/ Carrot and Orange Cupcakes
We eat a lot of chicken in our house and the panko crusted baked version is a favorite because you can change it up with different herb combinations.
Sigh…you are so right, but boy do you I love the skin!
Belinda @zomppa recently posted…Barbecue…from North Carolina to France: Global Potluck
I must admit I love a crust skin too. Ha! Unfortunately the fat in it loves me too.
Very cool idea. I bet it tastes delicious!
Grubarazzi (@Grubarazzi) recently posted…Grilled Asparagus Salad with Fried Quail Eggs
I checked out your asparagus salad – you have all my favorite ingredients. Love the tarragon!
Indeed you made those chicken pieces very crunchy on top Kristi. They look delicious! I too remove the skin of the chicken but to be honest with you I love the taste of a crunchy chicken skin!
Katerina recently posted…Syrupy Lemon Cake with Candied Lemons
I would agree with you. When I roast a whole chicken, the crunchy caramelized skin is irresistible.
I still have not perfected my oven baked chicken parts (too dry) but I’m going to give your recipe a try because it looks like I’ll get a yummy and juicy result. Thanks!
Anita at Hungry Couple recently posted…The Fluffiest Matzo Balls!
I think we are all worried about serving people chicken that isn’t thoroughly cooked, so we leave it in the oven too long. At least that’s happened to me, especially with boneless, skinless chicken breasts. I like the bone-in chicken thighs. They really do seem to come out much better.
Oh wow, what a lovely recipe. I always love crunchy things!
RavieNomNoms recently posted…Zesty Lemon Shrimp Pasta
Mmmm, looks fantastic! That crust must be such a delight to crunch into
Kiri W. recently posted…A Street Lunch In Chengu, Sichuan Province
I’m such a fan panko these days, and it seems most every one is using it for good reason. It comes out so nice and crunchy!
These look terrific! I have been following a Weight Watchers plan for two months and am finding that recipes that include the WW points really help me plan my daily strategy. Thanks for a great recipe and good info!
Susan recently posted…Beef Noodle Soup
That’s great Susan. It a plan that worked for me, and I know what you mean. It helps me when cooks add nutrition information, even it it’s not points. With that information I can calculate points myself. Have a wonderful weekend.
This chicken looks incredible! I love that you were able to add some crunch with the panko & herbs. What a wonderful idea!
Lacy @ NYCityEats recently posted…Whole Wheat Crepes w/ Strawberries & Fluff
I love panko bread crumbs and don’t use regular bread crumbs anymore at all. They always seem to come out mushy. Enjoy the rest of your week.
These look delicious and I bet your kitchen smelled heavenly while they were baking.
Sandra recently posted…Easter Tablescape
You’re so right. There’s nothing better than the smell of roasting chicken.
interesting combination I haven’t had like this
torviewtoronto and createwithmom recently posted…Spaghetti and meatballs
And that is exactly why we buy whole chickens in bulk and break them down ourselves
That way I make sure all my thighs are the right size (4 oz or less) + I remove the skin. Love the yogurt addition to the recipe.
Food Jaunts recently posted…Pork Scaloppine with a Lemon Caper Sauce
Fantastic! I need to take lessons from you and learn to break down my own chicken. I hate waste.
I never eat the chicken skin–and these thighs look so moist and flavorful that I don’t think I’d miss it.
Cucina49 recently posted…Two Anniversaries
I don’t either – too many calories and fat.
This looks FANTASTIC! I had no idea that the bone affected the calorie count!
Ann recently posted…A Simple Meal
It does, but not enough to make me pay the price for boneless skinless chicken thighs. I’ll often choose chicken breast with bone too, unless the recipe calls for boneless. I need to learn to skin a chicken breast and save myself a few pennies.
I love a nice crust and usually use panko bread crumbs to achieve it. This looks so yum, and with yogurt, it definitely helps with moisture
Kiran @ KiranTarun.c recently posted…Easy Garam Masala Chicken Curry
It really does. I can’t have eggs anymore in my diet, so I’ve taken to using yogurt to dredge things in.
Wow these look good. I don’t eat the skin so I rarely cook skin-on unless I need it to baste the chicken. Thighs are so much more moist and flavorful than other parts of the chicken, aren’t they?
Maureen @ Orgasmic Chef recently posted…Southern BBQ, Georgia Style
I agree, and thighs are typically cheaper too.