Healthy Teriyaki Chicken Drumsticks With Brown Rice Salad Recipe
Ingredients
- For the chicken:
- 2 tbs plain flour
- 2 tbs water
- 1 tbs sugar
- 1/4 cup salt-reduced soy sauce
- 3 cloves garlic, finely chopped
- 1 tsp fresh ginger
- 1/2 tsp pepper
- 8 chicken drumsticks
- For the salad:
- 3 cups cooked brown rice (from 1 cup uncooked rice)
- 6 spring onions (including green tops), sliced
- 1 green capsicum, finely chopped
- 1/4 cup sultanas
- 1 cup frozen corn kernel
- 2 stalks celery, finely chopped
- For the dressing:
- 2 tbs salt-reduced soy sauce
- 2 tbs lemon juice
- 1 clove garlic, finely chopped
Method
- Preheat oven to 180°C.
- In a small saucepan, combine the ingredients for the teriyaki chicken sauce and mix well.
- Over a low heat, cook the sauce, stirring frequently until it thickens and bubbles.
- Place the chicken drumsticks in a large baking dish and pour over the sauce and mix so chicken is coated.
- Bake for 20 minutes. Then turn the chicken over and bake for another 20 minutes or until no longer pink and juices run clear.
- In a large salad bowl, place rice and remaining ingredients and mix well.
Variation: Substitute the chicken drumstick for boneless chicken thigh. Cook for 15 minutes before turning over to cook for another 15 minutes.
Healthy tip!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2566 kJ | 574 kJ |
| 613 Cal | 137 Cal | |
| Protein | 36.7 g | 8.2 g |
| Fat, total | 15.9 g | 3.6 g |
| — saturated | 4.6 g | 1 g |
| Carbohydrate | 77 g | 17.2 g |
| — sugars | 17.2 g | 3.8 g |
| Sodium | 1153.1 mg | 257.9 mg |
| Fibre | 6 g | 1.3 g |
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Comments (1)
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Delicious! An easy recipe to avoid using pre-made teriyaki sauces. Not too salty and the drumsticks and rice combination is lovely.
Anonymous
Posted on: 13 Apr 19
