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Crispy Baked Drumsticks with Honey-Mustard Sauce

http://www.eatingwell.com/recipes/drumsticks_honey_mustard_sauce.html

From EatingWell:  January/February 2011

These baked chicken drumsticks are crispy-crunchy outside and succulent and juicy inside. Serve with sweet potato fries and spinach salad.

4 servings, 2 drumsticks & 2 tablespoons sauce | Active Time: 20 minutes | Total Time: 45 minutes

Ingredients

• 2/3 cup fine dry breadcrumbs, preferably whole-wheat (see Note)
• 1/2 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 5 teaspoons canola oil
• 1 large egg
• 8 chicken drumsticks (about 2 pounds total), skin removed, trimmed

Honey-Mustard Sauce

• 1/4 cup nonfat plain yogurt, preferably Greek-style
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• Freshly ground pepper to taste

Preparation

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.

Nutrition

Per serving : 299 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 131 mg Cholesterol; 20 g Carbohydrates; 29 g Protein; 2 g Fiber; 510 mg Sodium; 345 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 other carbohydrate, 4 lean meat, 1 fat

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the sauce (Step 4) for up to 3 days.

• Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until very fine. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.