17 Healthy Gourmet Chicken Dinners for Under $3 a Serving

Ingredients

 2/3 cup(s) fine dry breadcrumbs, preferably whole-wheat (see Note)

1/2 teaspoon(s) paprika

1/2 teaspoon(s) onion powder

1/2 teaspoon(s) salt

5 teaspoon(s) canola oil

1 large egg

8  chicken drumsticks (about 2 pounds total), skin removed, trimmed

1/4 cup(s) nonfat plain yogurt, preferably Greek-style

2 tablespoon(s) Dijon mustard

2 tablespoon(s) honey

 Freshly ground pepper to taste

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Directions

1.Preheat oven to 475 degrees F. Coat a wire rack with cooking spray and set it on a large rimmed baking sheet.

2.Mix breadcrumbs, paprika, onion powder, and salt in a shallow dish. Drizzle with oil and mash with a fork until the oil is thoroughly incorporated. Lightly beat egg with a fork in another shallow dish. Dip the drumsticks into the egg, then press into the breading mixture until evenly coated on both sides. (Discard any remaining mixture and/or egg.) Place the chicken on the prepared rack.

3.Bake the chicken until golden and an instant-read thermometer inserted into the thickest part of a drumstick without touching bone registers 165 degrees F, 25 to 30 minutes.

4.To prepare sauce: Combine yogurt, mustard, honey, and pepper in a small bowl. Serve the sauce with the drumsticks.

Exchanges: 1 starch, 1/2 other carbohydrate, 4 lean meat, 1 fat Carbohydrate Servings: 1 Nutrition Bonus: Zinc (20% daily value)

Yields: 4 servings (2 drumsticks and 2 tablespoons sauce each) Total Time: 45 min   Prep Time: 20 min

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Tips & Techniques

Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until very fine. Spread on a baking sheet and bake at 250 degrees F until dry, about 10 to 15 minhttp://www.delish.com/recipes/cooking-recipes/healthy-gourmet-chicken-dinner-recipesutes. One slice of bread makes about 1/3 cup dry breadcrumbs
Resource: http://www.delish.com/recipes/cooking-recipes/healthy-gourmet-chicken-dinner-recipes