OVEN-FRIED CHICKEN DRUMSTICKS

1 cup fat-free plain Greek yogurt

1 tbsp Dijon mustard

2 garlic cloves, minced

8 chicken drumsticks (about 4-oz each), skin removed

1/2 cup whole wheat flour

1 1/2 tsp paprika

1 tsp baking powder

1 tsp salt

1 tsp pepper

Olive-oil-flavored cooking spray

In a large resealable bag, combine yogurt, mustard and garlic. Add drumsticks, seal bag and turn to coat. Refrigerate 8 hours to overnight.

Preheat oven to 425-degrees. In another plastic bag, mix flour, paprika, baking powder, salt and pepper. Remove chicken from marinade and add, one piece at a time, to flour mixture, close bag and shake to coat. Place on a wire rack on a cookie sheet; spritz with cooking spray. Bake 40-45 minutes or until a thermometer reads 180-degrees.

Yield: 4 servings of 2 drumsticks each

Per serving: 227 calories, 7g fat (1 sat), 81mg chol, 498mg sodium, 9g carbs, 1g fiber, 31g protein

Diabetic Exchanges: 4 lean meat, 1/2 starch

TOH file photo