Excerpts: Feed Your Family Right!

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• Recipe: Oven-Fried Chicken Drumsticks

These tasty oven-fried drumsticks are crisp and flavorful, and are likely to appeal to kids (and parents) of all ages.

nonstick cooking spray
2/3 cup buttermilk
1 tablespoon chopped parsley
1 teaspoon cajun seasoning
1 teaspoon dried thyme
1/4 teaspoon salt
8 skinless chicken drumsticks
3 egg whites
2 tablespoons water
1/2 cup crushed cornflakes
1/4 cup whole-wheat flour

Prepare a roasting pan with aluminum foil and spray a wire rack with the nonstick cooking spray. Preheat the oven to 400 degrees F. In a large bowl, mix together the buttermilk, parsley, cajun seasoning, thyme, and salt. Add the chicken and soak for 10 minutes. Beat the egg whites in a bowl with the water. Set aside. In a separate bowl, combine the cornflakes and wholewheat flour and set aside. Remove the chicken drumsticks from the buttermilk and dip into the egg white mixture. Roll the drumsticks in the cornflake mixture until coated. Place on the wire rack, and repeat until all the chicken is done. Cook the chicken for 40 to 45 minutes until golden, and the thermometer reads 170 degrees F and the meat is no longer pink near the bone. Cover thechicken with foil to prevent burning if necessary.

Cook’s Tip: You can serve this with wild riceand a green or orange vegetable.

Total preparation and cooking time: 1 hour and 10 minutes. Makes 4 servings.
(2 drumsticks per serving)

Nutrition information per serving:
Calories: 220
Fat: 5 g
Saturated fat: 1.5 g
Cholesterol: 95 mg
Sodium: 500 mg
Carbohydrate: 11 g
Fiber: 1 g
Sugar: 3 g
Protein: 31 g