These baked chicken drumsticks are all about the contrast of crispy crunch on the outside and succulent, juicy chicken on the inside. Serve with sweet potato fries and spinach salad.
2 servings, 2 drumsticks & 2 tablespoons sauce each
Active Time:
Total Time:
Ingredients
- 1/3 cup fine dry breadcrumbs, preferably whole-wheat (see Note)
- 1/4 teaspoon paprika
- 1/4 teaspoon onion powder
- 1/4 teaspoon salt
- 2 1/2 teaspoons canola oil
- 1 large egg
- 4 chicken drumsticks (about 1 pound total), skin removed, trimmed
Honey-Mustard Sauce
- 2 tablespoons nonfat plain yogurt, preferably Greek-style
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- Freshly ground pepper to taste
Preparation
- Preheat oven to 475°F. Coat a wire rack with cooking spray and set it on a large rimmed baking sheet.
- Mix breadcrumbs, paprika, onion powder and salt in a shallow dish. Drizzle with oil and mash with a fork until the oil is thoroughly incorporated. Lightly beat egg with a fork in another shallow dish. Dip the drumsticks into the egg, then press into the breading mixture until evenly coated on both sides. (Discard any remaining mixture and/or egg.) Place the chicken on the prepared rack.
- Bake the chicken until golden and an instant-read thermometer inserted into the thickest part of a drumstick without touching bone registers 165°F, 25 to 30 minutes.
- To prepare sauce: Combine yogurt, mustard, honey and pepper in a small bowl. Serve the sauce with the drumsticks.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the sauce (Step 4) for up to 3 days.
- Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until very fine. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
Nutrition
Per serving: 299 calories; 11 g fat (2 g sat, 5 g mono); 131 mg cholesterol; 20 g carbohydrates; 9 g added sugars; 29 g protein; 2 g fiber; 510 mg sodium; 345 mg potassium.
Nutrition Bonus: Zinc (20% daily value)
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 other carbohydrate, 4 lean meat, 1 fat
