Crispy baked chicken legs
Nutrition Facts
Serving Size 2 legs
Calories 314
| Amount Per Serving | ||
| Monounsaturated fat | 3.5 g | |
|---|---|---|
| Saturated fat | 2.5 g | |
| Total fat | 11 g | |
| Sodium | 532 mg | |
| Cholesterol | 102 mg | |
| Dietary fiber | 3 g | |
| Protein | 37 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Make these chicken legs ahead of time to allow the marinade to add flavor.
Ingredients
(Serves 5)- 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.