Tangy chicken drumsticks

Author: The Healthy Food Guide TV Series

Photographer: The Healthy Food Guide TV Series

Everyone will love this healthy, refreshing, tangy chicken drumstick recipe. Great for lunch or dinner, this simple marinade will have everyone licking their fingers.

Serves: 4

Time to make: 55 mins , plus 1 hr marinating

Ingredients

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Chicken drumsticks, skin removed

Marinade
4 tablespoons tomato relish
3 tablespoons steak sauce
1 tablespoon extra virgin olive oil

Quinoa salad
1 ¼ cups red quinoa and white quinoa (about ½ white, ½ red)
2 ½ cups liquid salt-reduced chicken stock
3 spring onions, chopped
3 tablespoons peppadew peppersbell peppersX, chopped
3 tablespoons walnut pieces
3 tablespoons roughly chopped fresh mint

Balsamic tomato and cucumber salsa
2 cups fresh cherry tomatoes
2 cups diced cucumber
2 tablespoons savoury Mix
2 tablespoons coconut balsamic dressing

Garnish
lemon wedges
small fresh mint leaves, to garnish

Instructions

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Trim drumsticks of visible fat. Make several deep slashes in the fleshy end of each. Place drumsticks in a non-metallic bowl.
In a separate small bowl combine all marinade ingredients. Coat drumsticks. Cover and marinate for at least 1 hour in the fridge.
Preheat oven to 190°C. Place marinated drumsticks on a non-stick baking tray with 2 tablespoons of water and cook for 30-40 minutes. (Alternatively, you could cook these on a barbecue.)
Meanwhile, rinse quinoa under running water. In a large pot combine quinoa and stock. Cover and bring to the boil. Reduce heat and simmer, covered, until all liquid is absorbed, about 15-20 minutes. Set aside to cool slightly then add spring onion, peppadews, walnuts and mint. Mix to combine.
In a separate bowl combine all salsa ingredients.
When chicken is cooked through, serve with quinoa salad and salsa. Garnish with lemon and mint.

Nutrition Info (per serve)

Calories 581cal

Kilojoules 2430kJ

Protein 38g

Total fat 20g

–Saturated fat 4g

Carbohydrates 65g

–Sugars 22g

Dietary fibre 7g

Sodium 730mg

Calcium 110mg

Iron 7.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.