Crispy baked chicken drumsticks
Everyone loves crispy chicken. However, these dishes are quite high in calories, as they are fried in a large amount of oil. Our healthy recipe contained few changes to the traditional recipe, and the calorie figure will be significantly reduced. Today on the table crispy baked chicken drumsticks. It turns out tender juicy meat and crispy crust.
Equipment
- 1 plate
- 1 mix bowl
- 1 tablespoon
- 1 baking sheet
- 1 baking paper optional non-stick mat
Ingredients
- 1 kg chicken drumsticks
- 30 ml soy sause
- 30 ml milk
- 1 tsp russian mustard
- 3 tbsp oat bran
Instructions
- Prepare everything you need.
- Wash the chicken drumsticks, remove the skin. You won't need it.1 kg chicken drumsticks
- For the marinade, pour soy sauce into a bowl, put Russian mustard. Add milk.30 ml soy sause, 30 ml milk, 1 tsp russian mustard
- Mix. Place the skinless chicken drumsticks in the prepared sauce.
- Mix with your hands so that they all “bathe” in the marinade. Tighten with cling film and put in the refrigerator for 6-8 hours. Stir periodically, as the sauce is liquid and drips down the dishes. But I must say that chicken meat will absorb a lot of marinade, which will give it extra juiciness. If there is no time, leave it for at least an hour, but already at room temperature.
- Sprinkle each chicken drumstick with bran on all sides. You can use oat flakes, but it is better to grind large ones a little.3 tbsp oat bran
- Place the legs on a baking sheet on a non-stick mat or baking paper. If there is a special grid, use it.
- Put in the oven and bake at 170° for 40 minutes. The meat will be well separated from the bone. This is noticeable on the thin part of the chicken legs, where the bone becomes visible. The bran crust should be browned, and for this you can put it under the grill for 5-7 minutes.
- Nutrition chicken legs are ready in the oven. In addition, it is good to offer a low-calorie sauce of yogurt, dill and garlic.
Nutrition
Calories: 121kcalCarbohydrates: 3gProtein: 13gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 62mgSodium: 241mgPotassium: 186mgFiber: 1gSugar: 0.3gVitamin A: 36IUVitamin C: 0.002mgCalcium: 14mgIron: 1mg
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