Diabetes Forecast

Makeover Favorite: Better-Than-Fried Chicken Drumsticks

Simply prep and marinate the chicken and forget about it for eight hours or so, until dinner time. This succulent chicken is just as quick as anything the colonel fries up, and much better for you.—Robyn Webb, MS, LN

The Makeover
Original Recipe,
2 drumsticks
Calories 880
Fat 76 g
Carbohydrate 13 g
Sodium 720 mg
Smart Swaps
Shed the Skin: Removing the skin from drumsticks helps you trim unhealthy saturated fat and significant calories. Panko bread crumbs lend crunch.

Love It Tender: Buttermilk is my secret marinade ingredient. It helps you bake chicken that's moist, plump, and not stringy.

Savory Flavor: Instead of salty poultry seasoning, spice the chicken with paprika, garlic, black pepper, and just a hint of salt.
Per Serving
Better-Than-Fried Chicken Drumsticks
Calories 240
Fat 5 g (Sat. Fat 1.4 g)
Carbohydrate 17 g
(Fiber 2 g, Sugars 2 g)
Cholesterol 85 mg
Sodium 200 mg
Potassium 315 mg
Protein 29 g
Phosphorus 235 mg
Exchanges: Starch 1,
Lean Meat 4

Better-Than-Fried Chicken Drumsticks
Makes: 4 servings
Serving Size: 2 drumsticks
Preparation Time: 10 minutes
Marinating Time: 8 to 24 hours
Cooking Time: 35 minutes

8 skinless chicken drumsticks
1 1/2 cups low-fat buttermilk
2 garlic cloves, minced
1 tsp. paprika
1/2 tsp. hot sauce
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 1/2 cups panko bread crumbs (whole wheat, if available)

1. Place the drumsticks in a large resealable plastic bag or large bowl. Add the buttermilk, garlic, paprika, hot sauce, salt, and black pepper and seal the bag. Turn the bag to coat the drumsticks in the buttermilk mixture. Place the sealed bag or covered
bowl in the refrigerator to marinate for at least 8 hours or overnight.
2. Preheat the oven to 425 degrees. Line a baking sheet with foil. Set a wire rack on top of the baking sheet. Coat the rack with nonstick cooking spray. Remove the drumsticks from the marinade and allow the excess liquid to drip off. Discard the marinade.
3. Roll the drumsticks in the panko crumbs. Discard any unused crumbs. Set the drumsticks on the prepared rack. Bake for 30 to 35 minutes, until the chicken is cooked through and the crumbs are golden brown.



Take the Type 2
Diabetes Risk Test