Meal: Crispy Baked Drumsticks with Honey-Mustard Sauce and Vinegary Coleslaw

1 portion contains approximately: 400 calories - 30 g protein - 29 g carbohydrates - 4 g fiber

Ingredients (for 2 persons)

  • 1/3 cup fine dry breadcrumbs, preferably whole-wheat
  • 1/4 tsp paprika
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 2 1/2 tsp canola oil
  • large egg
  • chicken drumsticks (about 1 pound total), skin removed, trimmed
  • 2 Tbsp nonfat plain yogurt, preferably Greek-style
  • 1 Tbsp Dijon mustard
  • 1 Tbsp honey
  • freshly ground pepper to taste

Preparation

Crispy Baked Drumsticks

  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.

Vinegary Coleslaw

Whisk vinegar, oil, sugar, mustard, celery seed and salt in a medium bowl. Add cabbage, carrot and onion and toss to coat.

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