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Make these chicken legs ahead of time to allow the marinade to add flavor.

Serves 5

Make sure to leave enough time for the chicken to marinate. And if you don't have buttermilk, you can make a sour milk substitute. Mix 1 tablespoon lemon juice or 1 tablespoon vinegar with 1 cup milk.

Preheat oven to 425 F.

To make the marinade:

In a gallon-sized sealable plastic bag or container, combine the buttermilk, mustard, garlic and hot sauce. Mix until well blended.

Add chicken, seal the bag and turn to coat.

Let chicken marinate in the refrigerator for at least 30 minutes or up to 8 hours.

To make the chicken:

Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

In a gallon-sized sealable plastic bag, place flour, ground flaxseed, paprika, thyme, baking powder, sage and pepper and mix until well blended.

Remove chicken legs from marinade. Place 1 or 2 pieces of chicken at a time in the bag containing the flour mixture and shake to coat.

Shake off excess flour and place the chicken on the prepared rack. Throw away any leftover flour mixture and marinade.

Spray the chicken pieces with cooking spray.

Bake the chicken until it is golden brown and the internal temperature is 165 F, about 40-50 minutes.

• 1/2 cup low-fat buttermilk
• 1/4 cup Dijon mustard (get a product with low or no sodium to lower sodium in the recipe)
• 3 cloves garlic, minced
• 1 teaspoon hot sauce
• 10 legs, skin removed (trimmed drumsticks)
• Olive oil cooking spray
• 1/2 cup whole-wheat flour
• 1/4 cup ground flaxseed
• 1 1/2 teaspoons paprika
• 1 teaspoon dried thyme
• 1 teaspoon baking powder
• 2 tablespoons chopped fresh sage
• Freshly ground pepper, to taste

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving