Crispy Baked Drumsticks with Honey-Mustard Sauce and Vinegary Coleslaw

Ingredients (for 2 people):

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  •  1 large egg  •  4 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

1 portion contains 400 cal  • 30 g protein  • 29 g carbs  • 4 g fiber

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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