Chicken Legs with Pumpkin and Leek
Chicken Legs with pumpkin and leek - Ideal for the family dinner
Healthy, because
Even smarter
Nutritional values
The tender chicken meat provides our body with plenty of high-quality protein, which is needed, among other things, for muscle building. Leek is a vegetable particularly rich in zinc and also has other valuable ingredients that support the body's defenses and wound healing.
Outside the pumpkin season, you can replace the vegetables with carrots or sweet potatoes, for example. If you like, replace the mild chili flakes with the spicy version.
(Percentage of daily recommendation)
| Calorie | 531 cal. | (25 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 76.2 μg | (127 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 235 μg | (78 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,636 mg | (41 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 294 mg | |||
| Cholesterol | 165 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 1 Pumpkin
- 10 ozs Organic orange
- 2 stalks Leeks
- 2 ½ ozs thyme (1/2 handful)
- 1 tsp mild Red pepper flakes
- 2 tsps coarse Mustard
- 5 Tbsps olive oil
- salt
- peppers
- 28 ozs Chicken legs (4 chicken legs)
- 2 Tbsps butter
- ½ tsp ground paprika
Preparation steps
Clean the pumpkin, wash, quarter and remove the seeds; cut the quarters into 2-inch cubes.
Rinse oranges in hot water and pat dry. Cut 4 slices from 1 orange and quarter them; squeeze juice from the rest and the 2nd orange.
Clean the leeks, wash and cut into rings. Thyme wash, shake dry, set aside a few sprigs, chop the rest.
Mix orange juice with chili flakes, half of the chopped thyme, mustard and 3 tablespoons of oil and season with salt and pepper. Add orange pieces, leek rings and pumpkin cubes and let marinate for 15-20 minutes.
Meanwhile, grease a deep baking pan with remaining oil. Rinse chicken legs, pat dry and cut at joint. Melt butter. Stir in paprika powder and remaining chopped thyme. Place chicken pieces skin side up on baking sheet, brush with seasoning butter, salt and pepper.
Cook in preheated oven at 220 °C / 425 °F for approx. 15 minutes. Then reduce the temperature to 180 °C (convection oven 350 °F, put pumpkin mix including marinade on the tray, and cook for another 30-35 minutes, turning the pumpkin occasionally. Garnish with remaining thyme sprigs.
