Nutrition Facts| Serving Size | ½ of recipe | | Calories | 205 | | Total Fat | 5 g | | Saturated Fat | 1.5 g | | Sodium | 607 mg | | Total Carbohydrate | 11 g | | Dietary Fiber | 0.5 g | | Protein | 28 g |
Servings and Times| Servings | 2 | | Marinating Time | 1-2 hours |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Low-fat buttermilk | ½ cup | |
Chicken drumsticks, skin removed
* | 4 | | All-purpose flour | ¼ cup | | Salt | ½ teaspoon | | Freshly ground pepper | ¼ teaspoon | | Dry mustard powder | ½ teaspoon | | Onion powder | ½ teaspoon | | Paprika | ¼ teaspoon | | Cooking spray |
*
Tip:
Use kitchen scissors to easily remove the skin from the chicken.
Directions - Place buttermilk and chicken in a resealable plastic bag. Toss to combine and place in the refrigerator to marinate for 1-2 hours.
- Preheat oven to 450˚F.
- Combine flour, salt, pepper, dry mustard powder, onion powder, and paprika in another resealable plastic bag; transfer chicken to this bag, discarding excess marinade, and toss to coat with the flour mixture.
- Place chicken on a baking sheet lined with parchment paper or treated with cooking spray. Bake for 35 minutes, or until cooked through, turning half way through.
Exchanges
3.5 lean meats; 1 starch |