1/4 cup nonfat plain yogurt, preferably Greek-style
2 tablespoons Dijon mustard
2 tablespoons honey
Freshly ground pepper to taste
Preheat oven to 475°F. Coat a wire rack with cooking spray and set it on a large rimmed baking sheet.
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.
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.
To prepare sauce: Combine yogurt, mustard, honey and pepper in a small bowl. Serve the sauce with the drumsticks.
Per serving :
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
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.
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.