Oniony Crunchy Panko Breaded Chicken Legs

I’m not a big fan of chicken legs, however, my husband LOVES them. So in the interest of marital bliss, I decided to give him an early Valentine’s Day gift.

If you don’t keep a packet of onion soup mix in the pantry, you should. I use it to season all kinds of dishes. Pot roasts, soups, casseroles, etc.

In this recipe I combined my trusty onion soup mix with crunchy panko. No added fat because I baked the chicken instead of frying it, and it still turned out crunchy and moist.

The hubby now has a favorite chicken leg recipe, and I think it’s one he can even pull together himself!

(Notice I managed to get some broccoli on the side.)

Happy cooking!

Serves 4

8 large chicken legs
1 package onion soup mix
1 large egg white
¼ cup milk
2 cups Panko bread crumbs
½ cup whole wheat flour

Preheat oven to 350.

1. Combine egg white and milk.
2. Combine onion mix, Panko and flour.
3. Spray non-stick cookie sheet with cooking spray.
4. Wash and dry chicken legs, then dip in egg mixture, then panko mixture.
5. Bake in oven for 30 minutes until chicken is cooked through.

What’s good for me in this dish?

Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it is best eaten without the skin, with chicken breasts being the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.

Amount Per Serving
Calories: 363
Total Fat: 12.51g
Cholesterol: 119mg
Sodium: 444mg
Total Carbs: 24.24g
Dietary Fiber: 2.49g
Sugars: 1.98g
Protein: 33.44g

Weight Watchers Points 8

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

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