Dietitian’s tip:
Make sure to leave enough time for the chicken to marinate. And if you don’t have buttermilk, you can make a sour milk substitute. Mix 1 tablespoon lemon juice or 1 tablespoon vinegar with 1 cup milk.
Number of servings
Serves 5
Weight managementHealthy-carbDiabetes meal plan
Ingredients
1/2 cup low-fat buttermilk
1/4 cup Dijon mustard (get a product with low or no sodium to lower sodium in the recipe)
3 cloves garlic, minced
1 teaspoon hot sauce
10 legs, skin removed (trimmed drumsticks)
Olive oil cooking spray
1/2 cup whole-wheat flour
1/4 cup ground flaxseed
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
2 tablespoons chopped fresh sage
Freshly ground pepper, to taste
Directions
Preheat oven to 425 F.
To make the marinade:
In a gallon-sized sealable plastic bag or container, combine the buttermilk, mustard, garlic and hot sauce. Mix until well blended.
Add chicken, seal the bag and turn to coat.
Let chicken marinate in the refrigerator for at least 30 minutes or up to 8 hours.
To make the chicken:
Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
In a gallon-sized sealable plastic bag, place flour, ground flaxseed, paprika, thyme, baking powder, sage and pepper and mix until well blended.
Remove chicken legs from marinade. Place 1 or 2 pieces of chicken at a time in the bag containing the flour mixture and shake to coat.
Shake off excess flour and place the chicken on the prepared rack. Throw away any leftover flour mixture and marinade.
Spray the chicken pieces with cooking spray.
Bake the chicken until it is golden brown and the internal temperature is 165 F, about 40-50 minutes.
Nutritional analysis per serving
Serving size: 2 legs
Calories 314Total carbohydrate 13 gTotal sugars 2 gAdded sugars 0 gDietary fiber 3 gProtein 37 gTotal fat 11 gSaturated fat 2.5 gTrans fat 0 gMonounsaturated fat 3.5 gPolyunsaturated fat 3.5 gCholesterol 102 mgSodium 532 mgPotassium 436 mgCalcium 131 mgMagnesium 35 mgVitamin D 6 IUIron 3 mg
Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center.
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