Drumsticks with Grain Salad

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Drumsticks with Grain Salad
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
704
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie704 cal.(34 %)
Protein39 g(40 %)
Fat37 g(32 %)
Carbohydrates54 g(36 %)
Sugar added6 g(24 %)
Roughage9.4 g(31 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin K69.2 μg(115 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin21.1 mg(176 %)
Vitamin B₆0.8 mg(57 %)
Folate83 μg(28 %)
Pantothenic acid2.3 mg(38 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C33 mg(35 %)
Potassium953 mg(24 %)
Calcium95 mg(10 %)
Magnesium197 mg(66 %)
Iron8.1 mg(54 %)
Iodine3 μg(2 %)
Zinc5.3 mg(66 %)
Saturated fatty acids8.2 g
Uric acid228 mg
Cholesterol131 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
4 Chicken legs
4 Tbsps olive oil
2 tsps Dijon mustard
2 Tbsps honey
9 ozs Bulgur
2 ½ ozs Pine nuts (toasted)
4 Tomatoes (roughly chopped)
2 handfuls Arugula
lemon juice (from one lemon)
1 large Red onion (finely chopped)
leaves, fresh cilantro
How healthy are the main ingredients?
ArugulaPine nutsolive oilhoneyTomato
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 große Bowl, 1 Tablespoon, 8 Metal skewers, 1 Small bowl

Preparation steps

1.
Wash the chicken legs and pat them dry with kitchen paper. Mix together the olive oil, mustard and honey with a little salt and brush the mixture over the chicken legs. Set aside for about one hour.
2.
Meanwhile, wash the bulgar wheat and place in a large bowl. Cover with boiling water and set aside for 15 minutes. Drain the bulgar wheat, fluff it up with a fork and set aside to cool.
3.
Heat the oven to 200ºC (180º fan) 400ºF, gas mark 6. Place the chicken legs on a baking tray and roast in the oven for 15 - 20 minutes, basting from time to time, or until cooked through.
4.
Meanwhile, mix the bulgar wheat with the pine nuts, tomatoes and lemon juice. Serve the chicken on a bed of the bulgar wheat salad, scatter over the chopped onion and coriander leaves and season with salt and pepper.

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