Chicken Legs with Vegetables

3 Reviews
100% would make this recipe again

Chicken legs cooked in a tomato sauce with parsnip and carrots.

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Preparation : 10 min Cooking : 35 min
270 calories/serving
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Ingredients

1/2 fennels, finely chopped 170 g
2 carrots, cut into 3-4 mm thick rounds 200 g
2 parsnips, cut into 3-4 mm thick rounds 190 g
1/2 cup white wine 125 mL
2 tbsp canola oil 30 mL
8 chicken drumsticks, skinless 900 g
1 1/2 cup canned tomatoes (diced) 380 g
2 tsp herbes de Provence 2 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Put the serving dish in the oven at the lowest setting to keep the chicken warm after its initial sautéing.

Method

  1. Prepare the vegetables : Finely chop the fennel, slice the carrots and parsnips into thin rounds (3-4 mm thick).
  2. Heat the oil in a pan over medium heat, then add the chicken drumsticks and sauté thoroughly on each side until golden, about 7-8 min. Take the chicken pieces out of the pan then set them aside on the warmed serving plate in the oven.
  3. Add the fennel to the pan, then sauté 2-3 min. Add the carrots and parsnips then cook 2-3 min. Add the wine. Scrape the bottom of the pan thoroughly as the wine comes to a boil.
  4. Put the chicken back into the pan, then add the diced tomatoes and herbes de Provence. Season with salt and pepper to taste. Cover, then simmer 20-25 min until the chicken is tender. Serve.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

270

Fat

12 g

18 %

Saturated 0.4 g
+ Trans 0.1 g

3 %

Cholesterol

70 mg

Sodium

140 mg

6 %

Carbohydrate

16 g

5 %

Fibre

4 g

15 %

Sugars

6 g

Net Carbs

12 g

Protein

24 g

Vitamin A

72 %

Vitamin C

35 %

Calcium

6 %

Iron

10 %

Claims

This recipe is :
Excellent source of  :
Potassium, Vitamin A
Good source of  :
Fibre, Folacin, Manganese, Vitamin C, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin D
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 3
Fats 1

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3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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