Sunday, January 5, 2014

Buffalo Drumsticks

Love buffalo chicken wings but want a healthier option? These buffalo drumsticks are the next best thing and are so easy! Don’t get me wrong, I love the real deal and they are even better when dipped in some blue cheese. Of course traditional wings are fried and soaked in a butter/hot sauce and served with creamy dressings, not the kind of dish that a dietitian would brag about.

 

At 80+ calories and ~6 g of fat a piece they add up quickly. Yes, a few wings every once and a while is okay (in my case pretty much necessary). But what if you crave them every football Sunday? That could get out of control and this recipe is a great healthier option. Swap out the nachos, chips and dip and pair the chicken with a garden salad or raw carrots/celery and you have a filling and healthy meal.

 

Most of the fat found in poultry is in the skin. To make it a lean (heart healthy) meat, remove the skin before cooking. You will save about 45 calories, 5 g of fat per piece, and get more belly-filling protein!

 

Buffalo Drumsticks

Makes 4 servings

 

Ingredients:

8 chicken drumsticks

½ cup Franks Red Hot Sauce

1 Tbsp melted butter

Low fat ranch or blue cheese dressing, to dip

 

Directions:

  1. Preheat the oven to 350 degrees
  2. Mix the melted butter and buffalo sauce in a bowl. Place drumsticks in a baking dish and pour sauce over them.
  3. Bake for 45 minutes or until internal temperature of chicken reads 160 degrees.

 

Nutrition Facts: 2 drumsticks with sauce (dips not included)

310 calories, 12 g fat (4 g saturated), 46 g protein, 0 g carbohydrates, 0 g fiber, 550 mg sodium

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