This fun drumstick and slaw recipe is a great way to balance your protein with vitamins and minerals. The chicken keeps the protein-to-energy ratio high for a satisfying meal while adding phosphorus, B3, B5, B6 and choline.
The slaw provides potassium, manganese, copper, calcium, vitamin A and folate.
The sunflower seeds boost the magnesium, and the parsley adds iron, vitamin K1 and vitamin C.
Scorecard
- Diet Quality Score = 89%
- Satiety Index Score = 68%
- Protein % = 44%
- P:E ratio = 1.5
Macros
One serving provides 380 calories, 43 g of protein, 17 g of fat, and 12 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 2 medium (120 g approx.) chicken drumsticks
- 2 tbsp tamari sauce
- 1 clove of garlic, crushed
- 100 g cabbage or Brussels sprouts, chopped finely
- 50 g radish, sliced or chopped
- 10 g parsley, chopped
- 1 tbsp sunflower seeds
- Juice of half a lemon
- Salt and pepper to taste
Directions
- Preheat oven to 180°C/360°F.
- Place chicken on a baking tray and bake for 20 minutes.
- Turn and bake a further 20 minutes.
- Pour on the tamari sauce and add the garlic. Turn the chicken to coat in sauce and garlic.
- Turn up heat to 200°C/400° F (fan bake).
- Return chicken to oven for a further 5 minutes each side or until golden and crispy.
- In the meantime, chop all your vegetables and toss them together in lemon juice, salt and pepper.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
