EatSmarter exclusive recipe

Marinated Chicken Legs

with Lemon and Olive Rice
4
Average: 4 (4 votes)
(4 votes)
Marinated Chicken Legs

Marinated Chicken Legs - Great for busy weeknights because the oven does most of the work

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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
522
calories
Calories

Healthy, because

Even smarter

Nutritional values

Whether large or small: chicken is always well received. Served together with spicy rice, the protein-rich poultry collects a number of plus points for various B vitamins, which all support important metabolic processes. And the crispy legs are also low in fat!

Healthy fibre comes into play if you use wholemeal rice instead of husked rice (note longer cooking time!) Ideal side dish: leaf salad with olive oil vinaigrette.

1 serving contains
(Percentage of daily recommendation)
Calorie522 kcal(25 %)
Protein45 g(46 %)
Fat13 g(11 %)
Carbohydrates53 g(35 %)
Sugar added2 g(8 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin23.8 mg(198 %)
Vitamin B₆1 mg(71 %)
Folate43 μg(14 %)
Pantothenic acid2.2 mg(37 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C4 mg(4 %)
Potassium721 mg(18 %)
Calcium66 mg(7 %)
Magnesium76 mg(25 %)
Iron4.4 mg(29 %)
Iodine3 μg(2 %)
Zinc3.1 mg(39 %)
Saturated fatty acids3.4 g
Uric acid338 mg
Cholesterol113 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 tablespoons Tomato paste
1 teaspoon liquid honey
3 tablespoons light soy sauce
peppers
4 Chicken legs (200 grams)
1 lemon
1 garlic
1 onion (about 50 grams)
600 milliliters Vegetable broth
1 teaspoon dried thyme
250 grams Long grain rice
30 grams black olives (pitted)
30 grams green Olives (pitted)
How healthy are the main ingredients?
Tomato pastehoneysoy saucelemongarliconion
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small bowl, 1 Cutting board, 1 Small knife, 1 Brush, 1 Baking sheet, 1 Parchment paper, 1 Peeler, 1 Measuring cups, 1 Pot with lid, 1 Wooden spoon

Preparation steps

1.
Marinated Chicken Legs preparation step 1

For the marinade, combine tomato paste, 2 tablespoons water, honey, soy sauce and a little pepper together in a small bowl. Line a baking sheet with parchment paper.

2.
Marinated Chicken Legs preparation step 2

Put chicken legs onto the lined baking sheet and brush with marinade. Let stand for 10 minutes. Bake in a preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/ convection 325°F ) until chicken legs are golden, about 35-40 minutes.

3.
Marinated Chicken Legs preparation step 3

Meanwhile, rinse lemon in hot water and wipe dry. Using a vegetable peeler, peel off 1/3 of the lemon rind and cut into thin strips.

4.
Marinated Chicken Legs preparation step 4

Peel garlic and onion. Halve onion and cut into thin strips. Finely chop garlic.

5.
Marinated Chicken Legs preparation step 5

In a small pot, bring lemon zest, vegetable broth and thyme to a boil. Add rice and return to a boil. Cover and simmer on low heat until all the liquid has absorbed, about 15 minutes.

6.
Marinated Chicken Legs preparation step 6

Drain olives, cut into slices and mix into rice. Season with salt and pepper. Arrange chicken legs on top of rice. Cut lemon into slices and distribute over chicken to garnish.