Recipe & Image taken
from http://www.slimmingeats.com
12 Chicken Drumsticks (all skin
and visible fat removed)
1 cup of buttermilk (*see
note) (3 syns) (can use milk if unable to buy buttermilk)
Frylight
4 HEa’s of Whole Wheat bread
(blitzed in food processors into breadcrumbs) (4 HEa’s)
1 egg, beaten
1 teaspoon of salt
1 teaspoon of oregano
2 teaspoons of garlic salt
1 teaspoon of onion powder
1 teaspoon of thyme
1 teaspoon of ground ginger
1 teaspoon of basil
1 teaspoon of celery seed
1 teaspoon of black pepper
1 teaspoon of mustard powder
3 teaspoons of paprika
* the chicken drumsticks are soaked in the buttermilk, so
once removed from the bag, you have really only used about 1/2 cup, hence the
low syn value)
Put chicken drumsticks in
zip lock bag, add the buttermilk, shake to thoroughly coat and place in the
refrigerator overnight.
Then when you are reading to
make your KFC style feast, you can go to the next step.
Preheat oven to 200c or 400f
Line and large baking tray with
some aluminum foil and spray with Frylight or Pam Spray
Add the breadcrumbs to a bowl,
along with all the herbs and spices and mix thoroughly
Remove the chicken drumsticks
from the bag and discard of the bag and leftover buttermilk.
Add your breadcrumb spice mix
to a large dish.
One by one dip each drumstick
in the beaten egg and then roll into the breadcrumbs, making sure each
drumsticks is thoroughly covered with the breadcrumb mix.
Place the drumsticks onto the
aluminum foil lined tray and spray over the top with Frylight or Pam spray.
Bake in the oven for approx 30
mins, until drumsticks are nice and golden.
You will need to turn over half
way through cooking.
Slimming Eats Coleslaw
Large amount of shredded
cabbage, onion, & carrot
2 tablespoons of low fat
mayonnaise (1.5 syns)
2 tablespoons of light salad
cream (2 syns)
1 150g tub of plain greek
yoghurt
juice of a lemon
2 teaspoons of splenda
black pepper
Mix all ingredients in a large
bowl
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