Crispy Chicken Legs with Vegetables
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(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
462
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 462 cal. | (22 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 7.3 μg | (12 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 655 mg | (16 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 254 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Chicken legs
- 3 Tbsps Pastry flour
- 2 eggs
- 1 Tbsp thyme
- 1 Chard leaf
- 2 Red onions
- 150 grams Corn (canned)
- 100 grams air-dried ham (sliced)
- 1 Lime (Juiced)
- 2 Tbsps scallions
- 2 Tbsps olive oil
- 1 tsp honey
- salt
- freshly ground peppers
Preparation steps
1.
Rinse chicken legs, pat dry and divide at the joints. Season with salt and pepper and coat with flour. Beat eggs with thyme and dip chicken pieces into them. Arrange in a lined with parchment paper baking sheet and bake in preheated oven at 180°C (approximately 350°F) for about 30 minutes or until golden brown and crispy, turning once halfway through baking.
2.
Rinse and spin dry chard and cut into bite-sized strips. Peel onions and dice. Cut ham into thin strips. Heat oil in a pan and saute onions, chard and ham for a few minutes, add drained corn and saute for about 2 minutes. Add honey, chives and lime juice and season to taste. Arrange vegetables on plates and top with chicken. Serve.
