Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chicken Wings with Vegetables
- Ingredients
- 12 Chicken drumstick
- 4 Tbsps vegetable oil
- 1 tsp ground paprika (edelsüß)
- salt
- freshly ground peppers
- 2 carrots
- 1 stalk Leeks
- 2 Zucchini
- 2 Bell pepper (Red and yellow)
- 1 Tbsp freshly chopped oregano
- 1 Tbsp white balsamic vinegar
- parsley (for garnish)
Preheat the oven to 180°C (approximately 350°F).
Rinse the chicken legs and pat dry. Mix 2-3 tbsp of oil with the paprika, salt and pepper. Coat the wings and place them baking sheet lined with parchment paper. Bake in the oven for about 30 minutes, turn occasionally.
Peel the carrots, cut in half lengthwise and slice diagonally. Rinse the leeks and cut into rings. Rinse and slice the zucchini. Rinse the peppers, cut in half, and then cut into pieces.
Sauté the carrots in the remaining for about 2 minutes. Add the remaining vegetables and auté briefly. Add salt and pepper and deglaze with a little water. Cook until tender, about 8 minutes. Add the oregano to the pan. Season with the vinegar.
Spread the chicken wings on a plate and serve garnished with parsley.
(Percentage of daily recommendation)
| Calorie | 1,208 cal. | (58 %) | ||
| Protein | 114 g | (116 %) | ||
| Fat | 78 g | (67 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
Healthy, because
Chicken wings are not as low-fat as chicken breast, for example, but they still score points with high-quality protein, which is needed as a building material for muscles and for many other functions in the body. The vegetables cut a good figure as a side dish, particularly in terms of nutritional value: carrots are convincing with their abundant beta-carotene, which offers cell protection as an antioxidant. The red paprika is a top supplier of the defence-strengthening vitamin C, which is also involved in building bones, teeth and connective tissue.
Even smarter
For more freshness and creaminess, you can also serve a homemade yoghurt sauce with the chicken wings. If the vegetables are not enough as a side dish, you can also serve jacket potatoes or mix boiled potatoes from the previous day into the vegetable pan.