Diabetes Forecast

Better-Than-Fried Chicken Drumsticks

Per Serving

Better-Than-Fried Chicken Drumsticks

Makes: 4
Serving Size: 2 drumsticks
Calories 240
Fat 5 g
Saturated 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
Choices: Starch 1, Lean Meat 4
  • Makes: 4
  • Serving Size: 2 drumsticks
  • Preparation Time: 10 minutes
  • 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)


Marinating Time: 8 to 24 hours
  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.

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