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)
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
Mix all ingredients in a large bowl