Chicken drumsticks & slaw

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 K and vitamin C. 

Macros 

One serve provides 380 calories, 43 g protein, 17 g fat, 12 g of net carbs and P:E = 1.5.

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 

  • Pre-heat 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 together in the lemon juice, salt and pepper.

Suitable for 

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