For Christmas I received a subscription to Taste of Home Magazine. I've always liked their recipes as they are usually quite easy and practical; and tasty too! The latest triumph from the June/July issue was Oven Fried Chicken Drumsticks. This recipe happened to be one of the healthy options recipes. I was skeptical. It really couldn't be as good as the full fat version, could it? Surprisingly, it came pretty damn close! It was no KFC extra tasty crispy chicken, but it really was a tasty healthy substitute (Mike did not like the idea of removing the skins, but he was even surprised at how 'not healthy' it tasted). It met my other recipe criteria as well; few ingredients and easy enough to make on a weeknight. This recipe got points for not using any bowls for prepping too! My only gripe about it is that you need to marinate the chicken for 8 hours or overnight. That's not a big deal. It just means that you have to plan ahead. The dishwasher of the house (Mike) would also like to suggest that you line the baking sheet with foil for easier clean-up.
I'd like to note that the packages of drumsticks at the store came in five and twelve packs. I purchased two five packs and was heavy handed when measuring the ingredients so as to have enough to coat ten pieces instead of eight. (I like recipes in which I can do this. This is why I dislike baking.) It didn't seem to alter the final product.
And without further ado......
Oven-Fried Chicken Drumsticks Recipe
Ingredients
- 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 resealable plastic bag, combine yogurt, mustard and garlic. Add chicken; seal bag and turn to coat. Refrigerate 8 hours or overnight.
- Preheat oven to 425°. In another plastic bag, mix flour, paprika, baking powder, salt and pepper. Remove chicken from marinade and add, one piece at a time, to flour mixture; close bag and shake to coat. (You know you want to say, "My mom made Shake 'n Bake and I helped!" in a southern accent. Go ahead, say it. I did.) Place on a wire rack over a baking sheet (lined with foil for easy clean-up); spritz with cooking spray. Bake 40-45 minutes or until a thermometer reads 180°. Yield: 4 servings.
Nutritional Facts2 chicken drumsticks equals 227 calories, 7 g fat (1 g saturated fat), 81 mg cholesterol, 498 mg sodium, 9 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
This recipe is:
Diabetic Friendly
