Crispy Cajun Drumettes

In shallow dish, whisk together flour, Cajun seasoning, salt and thyme. In bowl, whisk eggs with 2 tbsp (25 mL) water. In separate shallow dish, combine bread crumbs with Parmesan cheese.

Four at a time, toss drumettes in flour mixture to coat, shaking excess back into dish. Coat in egg mixture, letting excess drip back into dish. Roll in bread-crumb mixture, patting to adhere. Place on greased or parchment paper-lined rimmed baking sheets.

Bake in top and bottom thirds of 400°F (200°C) oven, turning drumettes once and switching and rotating pans halfway through, until juices run clear when chicken is pierced, about 40 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, until cold. Cover and refrigerate for up to 1 day. Reheat in 400°F/200°C oven, about 10 minutes.) Serve with Blue Cheese Dip.

Additional information :

Blue Cheese Dip

In bowl, combine 1/2 cup (125 mL) light mayonnaise; 1/4 cup (50 mL) light sour cream; 1 tbsp (15 mL) chopped fresh dill (or 1/4 tsp/1 mL dried dillweed); 1 tsp (5 mL) wine vinegar; 1 clove garlic, minced; 1/4 tsp (1 mL) hot pepper sauce; and pinch pepper. Stir in 1/3 cup (75 mL) crumbled blue cheese. (Make-ahead: Cover and refrigerate for up to 2 days.)

Makes about 3/4 cup (175 mL).

Per 1 tbsp (15 mL): about 50 cal, 1 g pro, 4 g total fat (1 g sat. fat), 2 g carb, 0 g fibre, 7 mg chol, 130 mg sodium. % RDI: 3% calcium, 1% vit A.