Oven-Fried Chicken Drumsticks

• khẩu phần: 4
• thời gian hoạt động: 20 minutes
• tổng thời gian: 40 minutes

Nguyên liệu

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

Hướng dẫn

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°.

Ghi chú

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.