Crispy baked rooster legs
Dietitian’s tip:
Be particular to lumber away ample time for the rooster to marinate. And at the same time as you designate not possess buttermilk, it’s good to perhaps presumably well perhaps enjoy a bitter milk substitute. Mix 1 tablespoon lemon juice or 1 tablespoon vinegar with 1 cup milk.
Series of servings
Serves 5
- Weight management
- Wholesome-carb
- Diabetes meal thought
Ingredients
- 1/2 cup low-rotund buttermilk
- /4 cup Dijon mustard (secure a product with low or no sodium to decrease sodium in the recipe)
- 3 cloves garlic, minced
- 1 teaspoon sizzling sauce
- 10 legs, skin eradicated (trimmed drumsticks)
- Olive oil cooking spray
- 1/2 cup complete-wheat flour
- 1/4 cup ground flaxseed
- 1 1/2 teaspoons paprika
- 1 teaspoon dried thyme
- 1 teaspoon baking powder
- 2 tablespoons chopped contemporary memoir
- Freshly ground pepper, to type
Instructions
Preheat oven to 425 F.
To enjoy the marinade:
In a gallon-sized sealable plastic acquire or container, mix the buttermilk, mustard, garlic and sizzling sauce. Mix until neatly blended.
Add rooster, seal the acquire and flip to coat.
Let rooster marinate in the refrigerator for not not as much as half-hour or as much as 8 hours.
To enjoy the rooster:
Line a baking sheet with foil. Position a wire rack on the baking sheet and coat it with cooking spray.
In a gallon-sized sealable plastic acquire, speak flour, ground flaxseed, paprika, thyme, baking powder, memoir and pepper and mix until neatly blended.
Cast off rooster legs from marinade. Location 1 or 2 objects of rooster at a time in the acquire containing the flour mixture and shake to coat.
Shake off extra flour and speak the rooster on the ready rack. Throw away any leftover flour mixture and marinade.
Spray the rooster objects with cooking spray.
Bake the rooster until it is miles golden brown and the inner temperature is 165 F, about 40-50 minutes.
Dietary prognosis per serving
Serving size: 2 legs
- Calories 314
- Entire carbohydrate 13 g
- Entire sugars 2 g
- Added sugars 0 g
- Dietary fiber 3 g
- Protein 37 g
- Entire rotund 11 g
- Saturated rotund 2.5 g
- Trans rotund 0 g
- Monounsaturated rotund 3.5 g
- Polyunsaturated rotund 3.5 g
- Ldl cholesterol 102 mg
- Sodium 532 mg
- Potassium 436 mg
- Calcium 131 mg
- Magnesium 35 mg
- Nutrition D 6 IU
- Iron 3 mg
Created by the chefs at Mayo Sanatorium’s Dan Abraham Wholesome Residing Center.
