Healthy Soy Chicken Drumsticks Recipe
Ingredients
- 4 chicken drumsticks
- 1 tbs plain flour
- 1 tbs sugar
- 3 tbs salt-reduced soy sauce
- 2 cloves garlic, finely chopped
- 1 tsp fresh ginger, grated
- pepper, to taste
- 1 capsicum, finely chopped
- 2 stalk celery, finely chopped
- 2 cups baby spinach leaves
- 1 tbs sultanas
- 1 tbs lemon juice
- 1/2 cup brown rice (uncooked)
Method
- Preheat oven to 180°C.
- Cook brown rice according to packet instructions and leave to cool.
- In a small saucepan, mix together the flour, sugar, 3/4 of the soy sauce, garlic, ginger, pepper and 2 tablespoons of hot water. Cook on a low heat until it thickens slightly.
- Place the chicken drumsticks in a small 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, capsicum, celery, spinach and sultanas. Mix together the lemon juice and remaining soy sauce and drizzle over the salad. Serve with chicken drumsticks.
Serving Suggestion:
This sauce is also great on salmon fillets.
Comment:
*To make this dish gluten free, use gluten free plain flour and check your sauces as some may contain gluten.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Start to LiveLighter today
Become a member for free and receive your personalised meal plan.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2173 kJ | 418 kJ |
| 519 Cal | 100 Cal | |
| Protein | 46.7 g | 9 g |
| Fat, total | 12 g | 2.3 g |
| — saturated | 3.4 g | 0.7 g |
| Carbohydrate | 51.3 g | 9.9 g |
| — sugars | 18.7 g | 3.6 g |
| Sodium | 1337 mg | 257 mg |
| Fibre | 7.2 g | 1.4 g |
Member comments & rating
Log in or sign up to join the discussion.
Comments (1)
-
Not bad just for me; chicken needed longer either that or my oven wasn't hot enough.
Anonymous
Posted on: 09 Mar 19
