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!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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
