Crispy Baked Drumsticks with Honey-Mustard Sauce Makes: 4 servings, 2 drumsticks & 2 tablespoons sauce Active time: 20 minutes Total: 45 minutes To make ahead: Cover and refrigerate the sauce (Step 4) for up to 3 days. Heart Health Diabetes Weight Loss Gluten Free These baked chicken drumsticks are crispycrunchy outside and succulent and juicy inside. Serve with sweet potato fries and spinach salad. 2/3 cup fine dry breadcrumbs, preferably whole-wheat (see Tip) 1/2 teaspoon paprika 1/2 teaspoon onion powder 1/2 teaspoon salt 5 teaspoons canola oil 1 large egg 8 chicken drumsticks (about 2 pounds total), skin removed, trimmed Honey-Mustard Sauce 1/4 cup nonfat plain yogurt, preferably Greek-style 2 tablespoons Dijon mustard 2 tablespoons honey Freshly ground pepper to taste 1. Preheat oven to 475°F. Coat a wire rack with cooking spray and set it on a large rimmed baking sheet. 2. 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.
3. 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. 4. To prepare sauce: Combine yogurt, mustard, honey and pepper in a small bowl. Serve the sauce with the drumsticks. Per serving: 299 calories; 11 g fat (2 g sat, 5 g mono); 131 mg cholesterol; 20 g carbohydrate; 9 g added sugars; 29 g protein; 2 g fiber; 510 mg sodium; 345 mg potassium. Nutrition bonus: Zinc (20% daily value). Carbohydrate Servings: 1 Exchanges: 1 starch, 1/2 other carbohydrate, 4 lean meat, 1 fat
