Oven-Baked "Fried" Drumsticks

1 Reviews
100% would make this recipe again

Chicken drumsticks marinated, coated in bread crumbs and baked.

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Marinade : 8 h Preparation : 10 min Cooking : 1 h
340 calories/serving

Ingredients

1 resealable plastic bag
8 chicken drumsticks 2.1 lbs
1/2 onions, finely chopped 3.5 oz
2 cloves garlic, minced
1/3 cup canola oil 2.9 fl.oz
3 tbsp wheat-free soy sauce 1.5 fl.oz
1 tbsp olive oil, to grease the sheet 0.5 fl.oz
4 tsp Dijon mustard 0.8 oz
2 tbsp white wine 1 fl.oz
1/3 cup cornmeal (polenta) 1.6 oz
1 pinch salt [optional]
ground pepper to taste [optional]
aluminum foil

Before you start

The drumsticks must be marinated overnight.

Method

  1. Place the drumsticks in a resealable plastic bag. Finely chop the onion and mince the garlic, then add them to a bowl. Pour in the canola oil and soy sauce, then mix well. Pour the mixture into the bag, then seal it and turn it to coat the drumsticks with the marinade. Refrigerate overnight.
  2. Preheat the oven to 190°C/375°F. Line a baking sheet with aluminum foil. Brush generously with olive oil.
  3. Combine the mustard and wine in a large bowl. Remove the drumsticks from the marinade, scrape off any onion and garlic, then add the drumsticks to the bowl. Toss well to coat. Add salt and pepper. Put the cornmeal in another bowl. For each drumstick, roll it in cornmeal, coating it lightly but evenly, then transfer it to the prepared baking sheet.
  4. Bake in the middle of the oven for about 45 min. Increase heat to 205°C/400°F and continue to bake about 15 min, until the drumsticks are evenly browned and cooked through. It is not necessary to turn them.
  5. Serve warm or at room temperature.

Observations

The drumsticks may be marinated in advance and kept frozen, then pulled out when needed for a quick dinner.

Nutrition Facts Table

per 1 serving (170 g)

Amount

% Daily Value

Calories

340

Fat

20 g

31 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

80 mg

Sodium

180 mg

8 %

Carbohydrate

11 g

4 %

Fibre

2 g

8 %

Sugars

1 g

Net Carbs

9 g

Protein

25 g

Vitamin A

2 %

Vitamin C

3 %

Calcium

1 %

Iron

4 %
More info

Claims

This recipe is :
Source of  :
Magnesium, Manganese, Vitamin D, Vitamin E, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Meat and Alternatives 3
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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