Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Marinated Chicken Legs
- Ingredients
- 2 Tbsps Tomato paste
- 1 tsp liquid honey
- 3 Tbsps light soy sauce
- peppers
- 4 Chicken legs (200 grams)
- 1 lemon
- 1 garlic clove
- 1 onion (about 50 grams)
- 600 milliliters Vegetable broth
- 1 tsp dried thyme
- 250 grams Long grain rice
- 30 grams black olives (pitted)
- 30 grams green Olives (pitted)
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.
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.
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.
Peel garlic and onion. Halve onion and cut into thin strips. Finely chop garlic.
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.
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.
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2 g | (7 %) |
Healthy, because
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!
Even smarter
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.