Fried Chicken:
1/2 cup low-fat buttermilk
2 teaspoons of Frank’s Red Hot
1/2 teaspoon of salt
8 small skinless chicken drumsticks (1 1/2 pounds)
2 cups of whole wheat breadcrumbs
Blue cheese dip:
1 teaspoon of cornstarch
1/2 cup 1% milk
2 ounces fat-free cream cheese
3 tablespoons crumbled blue cheese
Directions
Combine buttermilk, hot sauce, and salt in a large ziplock bag; add chicken seal, and toss to coat. Chill for 1 hour or overnight.
Heat oven to 425 F. In another food-storage bag, combine breadcrumbs. Add chicken legs one at a time and toss well to coat. Arrange chicken in a single layer on a baking sheet lined with parchment paper or foil. Coat chicken lightly with cooking spray. Bake 30-35 minutes or until golden and crisp, turning after 20 minutes. Meanwhile, in a small saucepan, whisk together cornstarch and milk until dissolved; over high heat, bring to a boil, whisking constantly and cook 1 minute. Reduce heat to low and stir in cheeses until smooth. Let cool. Serve with chicken.
Serves 4
