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Drumsticks with Grain Salad
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Preparation:
1 hr 20 min.
Preparation
Calories:
704
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 704 cal. | (34 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 9.4 g | (31 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 69.2 μg | (115 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.1 mg | (176 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 953 mg | (24 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 197 mg | (66 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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
Preparation
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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