Oven "Fried" Drumsticks
Yield: 4 servings
Source: "Mr. Food’s Every Day’s a Holiday Diabetic Cookbook"
1/4 cup all-purpose flour
1 egg
1/4 cup low-fat (1%) milk
1 cup coarsely crushed oven-toasted corn cereal
1/2 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika
1/2 tsp dried basil
1/2 tsp salt
1/4 tsp black pepper
8 chicken drumsticks, skin removed
Nonstick cooking spray
Preheat the oven to 375 degrees F.
Coat a rimmed baking sheet with nonstick cooking spray.
Place the flour in a shallow dish. In a second shallow dish,
beat the eggs with milk. In a third shallow dish, mix the
crushed cereal with the seasonings.
Dip the chicken in the flour, then into the egg mixture, then
into the cereal mixture, coating evenly with each. Arrange the
chicken on the baking sheet and coat with nonstick spray.
Bake for 25 minutes, then turn the chicken and bake for 25 more
mixture, or until no pink remains in the chicken and it turns golden.
Nutritional Information Per Serving (2 drumsticks):
Calories: 247, Fat: 7 g, Cholesterol: 132 mg, Sodium: 498 mg,
Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 28 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat