Sheet Pan Honey Chicken and Pumpkin
Sheet Pan Honey Chicken and Pumpkin - Concentrated protein power
Healthy, because
Even smarter
Nutritional values
In Paprika contains a lot of beta-carotene, which the body converts into vitamin A when needed. Thus, the fruit vegetable makes a valuable contribution to vision. Chicken meat provides us with plenty of high-quality protein, which is needed, among other things, for strong muscles.
Outside the pumpkin season, you can prepare the honey chicken legs with sweet potatoes or carrots, for example. As a side dish, whole grain rice, buckwheat or baked potatoes fit very well.
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 22.2 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 169 mg | (178 %) | ||
| Potassium | 1,228 mg | (31 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 10.9 g | |||
| Uric acid | 243 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 25 g |
Ingredients
- Ingredients
- 28 ozs Hokkaido pumpkin (or butternut squash)
- 1 garlic bulb
- 2 red Bell pepper
- 2 Tbsps olive oil
- salt
- peppers
- 4 Chicken legs (6 oz)
- 3 sprigs rosemary
- 2 oregano
- 1 ½ ozs butter
- 4 Tbsps honey
- 2 Tbsps lemon juice
Preparation steps
Clean pumpkin, wash, quarter, remove seeds and dice flesh. Clean garlic and cut in half horizontally. Peppers clean, wash, remove seeds and cut into small pieces. Place the pumpkin, garlic, and peppers on a baking sheet, drizzle with 1 Tablespoon of oil, and season with salt and pepper.
Rinse chicken legs, pat dry and season with salt. Heat remaining oil in a large skillet. Place chicken legs, skin side down, in skillet and fry about 5 minutes per side over medium heat.
Wash herbs, shake dry, and pluck coarsely. Finely chop half of the rosemary and place in a saucepan with butter, honey, lemon juice, salt, and pepper. Heat over medium heat, stirring, for 2-3 minutes.
Place chicken legs on top of vegetables, brush with honey mixture, and bake in preheated oven at 200 °C / 400 °F for 25-30 minutes until golden brown, turning legs occasionally and brushing again with the honey mix; add a little water if necessary. Serve garnished with remaining herbs.
