If you're looking for a healthy protein source for your diet, 3 oz drumstick baked with skin removed can be a great option. Drumstick is an excellent source of protein, vitamins, and minerals, and it's low in calories. In fact, a 3 oz serving of drumstick baked with skin removed contains only 130 calories, making it a perfect choice for those who are watching their calorie intake.

Drumstick is also an excellent source of vitamins B6 and B12, which are essential for proper brain function and red blood cell production. Additionally, it contains a variety of minerals, such as iron, zinc, and phosphorus, which are important for maintaining strong bones and a healthy immune system.

In this article, we'll explore some helpful tips and strategies for cooking and enjoying 3 oz drumstick baked with skin removed. From the nutritional information of drumstick to the various cooking methods, we'll cover everything you need to know to make this healthy protein source a staple in your diet.

The Nutritional Info for Drumstick

As mentioned earlier, drumstick is an excellent source of protein, vitamins, and minerals. Here's a breakdown of the nutritional information for a 3 oz serving of drumstick baked with skin removed:

• calories: 130
• Protein: 28 g
• Total fat: 2.6 g
• Saturated fat: 0.7 g
• Cholesterol: 94 mg
• Sodium: 53 mg
• Potassium: 329 mg
• Calcium: 16 mg
• Iron: 1 mg

Cooking Methods for a Healthy Drumstick

The great thing about drumstick is that there are various cooking methods that you can use to make it healthy and delicious. Here are some of the best cooking methods for a healthy drumstick:

• Baking: Baking drumstick with skin removed is a healthy way to cook it as it requires little or no added fat. Simply season the drumstick with your favorite spices and herbs, and bake it in the oven at 375°F for 25-30 minutes or until the internal temperature reaches 165°F.
• Grilling: Grilling drumstick is another healthy cooking method that can add a lot of flavor to it. Marinate the drumstick with your preferred marinade, and grill it for 6-7 minutes per side or until the internal temperature reaches 165°F.
• Boiling: Boiling drumstick is a simple cooking method that can be done in just a few minutes. Bring a pot of water to a boil, add the drumstick, and simmer it for 15-20 minutes or until the internal temperature reaches 165°F.

Drumsticks: Healthy or Unhealthy?

Some people might have concerns about the healthfulness of drumstick due to its high cholesterol and fat content. However, it's important to note that the cholesterol and fat found in drumstick are mostly unsaturated, which means they can actually have a positive impact on your health. In fact, studies have shown that consuming moderate amounts of unsaturated fats can help reduce the risk of heart disease and stroke. Additionally, drumstick is a great source of lean protein, which can help you feel full and satisfied without overeating.

How to Make Baked Drumsticks Without the Skin

Baking drumstick without the skin is a healthy way to enjoy this protein source. Here's how to make baked drumsticks without the skin:

1. Preheat the oven to 375°F.
2. Remove the skin from the drumstick using a sharp knife or kitchen shears.
3. Season the drumstick with your favorite spices and herbs.
4. Place the drumsticks on a baking sheet lined with parchment paper.
5. Bake the drumsticks for 25-30 minutes or until the internal temperature reaches 165°F.
6. Let the drumsticks rest for a few minutes before serving.

The Amount of Calories in Baked Drumsticks

The amount of calories in baked drumsticks varies depending on the size and type of drumstick. Here's a breakdown of the approximate calorie count for different sizes of drumstick baked with skin removed:

• Small drumstick (2-3 oz): 86-130 calories
• Medium drumstick (3-4 oz): 130-173 calories
• Large drumstick (4-5 oz): 173-216 calories

It's important to keep in mind that these calorie counts are for drumsticks baked with skin removed. If you leave the skin on, the calorie count will be higher.

Benefits of Eating Drumsticks with Skin Removed

Removing the skin from drumsticks can have a number of health benefits. Here are some of the key benefits of eating drumsticks with skin removed:

• Reduced calorie intake: Removing the skin from drumsticks can help reduce the overall calorie count, which makes it easier to maintain a healthy weight.
• Reduced saturated fat intake: The skin of the drumstick is high in saturated fat, which is linked to an increased risk of heart disease. Removing the skin can help lower your saturated fat intake.
• Increased protein intake: Drumstick is a great source of lean protein, which is essential for building and repairing muscle tissue. By removing the skin, you are increasing your protein intake without adding unnecessary calories.

How to Add Flavor to Baked Drumsticks

Baked drumsticks can be delicious on their own, but there are also many ways to add flavor and variety to them. Here are some easy ways to add flavor to your baked drumsticks:

• Marinate the drumsticks in your favorite marinade before baking.
• Add fresh herbs and spices to the drumsticks before baking, such as rosemary, garlic, or paprika.
• Glaze the drumsticks with a healthy sauce or dressing after baking, such as honey mustard or balsamic vinaigrette.
• Top the drumsticks with fresh salsa or guacamole after baking for a burst of flavor.

Healthy Sides to Pair with Baked Drumsticks

Pairing your baked drumsticks with healthy sides is a great way to round out your meal and increase your nutrient intake. Here are some healthy sides that pair well with baked drumsticks:

• Roasted vegetables, such as Brussels sprouts, asparagus, or carrots.
• Whole grains, such as quinoa, brown rice, or whole wheat pasta.
• Leafy green salads, such as spinach or kale salad.
• Fruit salads, such as mixed berries or tropical fruit salad.

Tips on Choosing the Best Drumstick

When choosing drumsticks at the grocery store, there are a few things to keep in mind to ensure you're getting the best quality and flavor. Here are some tips on choosing the best drumstick:

• Look for drumsticks that are dark and plump, with no signs of discoloration or blemishes.
• Choose drumsticks with smooth, shiny skin.
• Make sure the drumsticks are not overly flexible or stiff.
• Check the sell-by date to ensure freshness.

Variations of Baked Drumstick Recipes

Baked drumsticks can be a versatile and tasty addition to your meal rotation. Here are some variations of baked drumstick recipes that you can try:

• Lemon and Garlic Baked Drumsticks: Marinate the drumsticks in a mixture of lemon juice, garlic, olive oil, and herbs before baking.
• Buffalo Baked Drumsticks: Toss the drumsticks in buffalo sauce before baking, and serve with celery and carrot sticks for a healthy take on buffalo wings.
• Sweet and Spicy Baked Drumsticks: Mix honey, soy sauce, sriracha, and garlic powder together, and brush onto the drumsticks before baking.