🥙 Family Dishes
Oven-Fried Chicken Drumsticks
4
servings20 minutes
active time40 minutes
total timeIngredients
1 cup fat-free plain Greek yogurt
1 tablespoon Dijon mustard
2 garlic cloves, minced
8 chicken drumsticks (4 ounces each), skin removed
1/2 cup whole wheat flour
1-1/2 teaspoons paprika
1 teaspoon baking powder
1 teaspoon salt
1 teaspoon pepper
Olive oil-flavored cooking spray
Directions
In a large bowl or dish, combine yogurt, mustard and garlic. Add chicken and turn to coat. Cover and refrigerate 8 hours or overnight.
Preheat oven to 425°. In another bowl, mix flour, paprika, baking powder, salt and pepper. Remove chicken from marinade and add, 1 piece at a time, to flour mixture; toss to coat. Place on a wire rack over a baking sheet; spritz with cooking spray. Bake 40-45 minutes or until a thermometer inserted into chicken reads 170°-175°.
Notes
2 chicken drumsticks: 227 calories, 7g fat (1g saturated fat), 81mg cholesterol, 498mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 31g protein.
Diabetic Exchanges: 4 lean meat, 1/2 starch.
4
servings20 minutes
active time40 minutes
total time