Marinated Chicken Drumsticks

Difficulty | Serves 6 | Book 1

Marinated Chicken Drumsticks Symply Too Good Cookbook 1

12 chicken drumsticks skin removed (ask butcher to remove if you don’t know how to do this)
MARINADE:
½ cup soy sauce 43% less salt
½ cup white wine
3 tablespoons no-added-salt tomato paste
½ teaspoon dried tarragon
½ teaspoon dried basil
1 teaspoon crushed garlic (in jar)
1 teaspoon crushed ginger (in jar)
1 teaspoon salt-reduced chicken stock powder
⅓ cup honey warmed
Cooking spray

Per serve
FatTotal8.0g
Saturated2.3g
Fibre0.6g
Protein32.9g
Carbs19.1g
Sugar17.4g
Sodium879mg
Kilojoules1223 (cals 292)
GI RatingToo low in carbs to score a rating

Method

  1. Mix together all marinade ingredients in a medium size bowl.
  2. Place drumsticks into a flat container that has a secure lid. Pour marinade over drumsticks, cover and refrigerate overnight to get full flavour. If time doesn’t permit allow at least 4 hours. Turn drumsticks occasionally.
    Preheat oven 190°C fan forced.
  3. Remove chicken from marinade and place on a baking tray that has been coated with cooking spray. Spoon a little marinade over chicken. Bake for 25-35 minutes or until drumsticks are cooked. Serve hot or cold.

Variations: This marinade is suitable for lean rump steak, butterfly pork steaks, lean lamb leg steaks or with seafood.

Suitable to be frozen.

Dietitian's tip

To make this suitable for people with diabetes use a little less soy sauce to reduce the sodium content.

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