Active Time:20 minsTotal Time:2 hrs 40 minsServings:4Jump to Nutrition Facts
Active Time:20 minsTotal Time:2 hrs 40 minsServings:4
Active Time:20 mins
Active Time:
20 mins
Total Time:2 hrs 40 mins
Total Time:
2 hrs 40 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipe
Here’s how we made over this recipe to be healthy and diabetes-friendly:
We use a marinade to add flavor. The marinade is made up of low-sodium soy sauce, fresh citrus juices and plenty of herbs and spices. Food science research tells us that only 12.5% of a liquid marinade can be absorbed into meat, so we know that most of the sodium in this marinade stays behind. This infuses the chicken with flavor while keeping it lower in sodium.
We opt for drumsticks over thighs. This keeps the portion size at two drumsticks per person. Choosing two drumsticks instead of a drumstick and a thigh saves 60 calories and 2 grams saturated fat. (One skin-on chicken thigh has 221 calories and 4.5 g saturated fat, while one skin-on drumstick has 161 calories and 2.5 g saturated fat.)
We serve the chicken with a side of vinegar-dressed cabbage slaw. Choosing slaw over a starchier side like rice or beans keeps carbs to a minimum. This simple slaw is made with a very light dressing, which adds just enough flavor but doesn’t weigh down the cabbage. We also opt for bagged slaw mix, which cuts down on prep time and makes this side dish come together in minutes.
Having diabetes doesn’t mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. InMake Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.
Tips From the EatingWell Test Kitchen
Can I use a different cut of chicken?
Can I use cabbage instead of coleslaw mix?
That’s a great idea! If you have a head of cabbage on hand, core it and slice it thinly for that classic coleslaw appearance. If you have a food processor with a shredding blade attachment, you can use that too.
I love my grill; can I use it to grill the chicken?
Grilling is so much fun and, yes, you can grill these chicken legs. Preheat your grill to medium-high, then clean and lightly oil the grill grates. Drain the chicken from the marinade, shaking off any excess. Place the chicken on the grill grates and grill, turning often, until an instant-read thermometer inserted into the thickest part registers 165°F.
Can I make the slaw ahead of time?
We love that you want to get some prep work out of the way, but we have a suggestion when it comes to the slaw. To prevent it from becoming a soupy mess, we recommend making the dressing up to 1 day in advance but don’t mix it quite yet with the cabbage. Instead, cover it and refrigerate until ready to use. Then, 30 minutes before you’re ready to eat, toss the cabbage mixture with the dressing and refrigerate.
Cook Mode(Keep screen awake)IngredientsChicken1 ¼cupsreduced-sodium soy sauce¾cuporange juice⅔cuplime juice1bunchscallions, trimmed and finely chopped1smallwhite onion, chopped1habanero or Scotch bonnet pepper, chopped1(1 1/2 inch) piecefresh ginger, sliced2clovesgarlic, chopped1tablespooncanola oil½teaspoonground allspice½teaspoondried thyme¼teaspoonground cinnamon¼ground nutmeg¼teaspoonpaprika8chicken drumsticksSlaw3tablespoonswhite vinegar1tablespoonextra-virgin olive oil1teaspoongranulated sugar½teaspooncelery seed½teaspoonkosher salt¼teaspoonground pepper1(12- to 14-ounce) bag coleslaw mix
Cook Mode(Keep screen awake)
Ingredients
Chicken
1 ¼cupsreduced-sodium soy sauce
¾cuporange juice
⅔cuplime juice
1bunchscallions, trimmed and finely chopped
1smallwhite onion, chopped
1habanero or Scotch bonnet pepper, chopped
1(1 1/2 inch) piecefresh ginger, sliced
2clovesgarlic, chopped
1tablespooncanola oil
½teaspoonground allspice
½teaspoondried thyme
¼teaspoonground cinnamon
¼ground nutmeg
¼teaspoonpaprika
8chicken drumsticks
Slaw
3tablespoonswhite vinegar
1tablespoonextra-virgin olive oil
1teaspoongranulated sugar
½teaspooncelery seed
½teaspoonkosher salt
¼teaspoonground pepper
1(12- to 14-ounce) bag coleslaw mix
DirectionsTo prepare chicken:Whisk soy sauce, orange juice, lime juice, scallions, onion, habanero (or Scotch bonnet), ginger, garlic, canola oil, allspice, thyme, cinnamon, nutmeg and paprika in a shallow nonreactive baking dish. Add chicken; marinate in the refrigerator for at least 2 hours and up to 12 hours.Preheat oven to 475°F and line a large rimmed baking sheet with parchment paper. Remove the chicken from the marinade (discard the marinade). Arrange the chicken on the prepared baking sheet. Bake, basting occasionally with pan juices, until nicely browned and crisped and an instant-read thermometer inserted in the thickest part registers 165°F, about 25 minutes.Meanwhile, prepare slaw:Whisk vinegar, olive oil, sugar, celery seed, salt and pepper in a large bowl. Add slaw mix and toss to coat. Refrigerate until ready to eat to let the flavors meld.Serve the drumsticks with the slaw.Ali RedmondEquipmentParchment paperTo make aheadMarinate chicken (Step 1) for up to 12 hours.Originally appeared: EatingWell.com, June 2021
Directions
To prepare chicken:Whisk soy sauce, orange juice, lime juice, scallions, onion, habanero (or Scotch bonnet), ginger, garlic, canola oil, allspice, thyme, cinnamon, nutmeg and paprika in a shallow nonreactive baking dish. Add chicken; marinate in the refrigerator for at least 2 hours and up to 12 hours.Preheat oven to 475°F and line a large rimmed baking sheet with parchment paper. Remove the chicken from the marinade (discard the marinade). Arrange the chicken on the prepared baking sheet. Bake, basting occasionally with pan juices, until nicely browned and crisped and an instant-read thermometer inserted in the thickest part registers 165°F, about 25 minutes.Meanwhile, prepare slaw:Whisk vinegar, olive oil, sugar, celery seed, salt and pepper in a large bowl. Add slaw mix and toss to coat. Refrigerate until ready to eat to let the flavors meld.Serve the drumsticks with the slaw.Ali RedmondEquipmentParchment paperTo make aheadMarinate chicken (Step 1) for up to 12 hours.
To prepare chicken:Whisk soy sauce, orange juice, lime juice, scallions, onion, habanero (or Scotch bonnet), ginger, garlic, canola oil, allspice, thyme, cinnamon, nutmeg and paprika in a shallow nonreactive baking dish. Add chicken; marinate in the refrigerator for at least 2 hours and up to 12 hours.
Preheat oven to 475°F and line a large rimmed baking sheet with parchment paper. Remove the chicken from the marinade (discard the marinade). Arrange the chicken on the prepared baking sheet. Bake, basting occasionally with pan juices, until nicely browned and crisped and an instant-read thermometer inserted in the thickest part registers 165°F, about 25 minutes.
Meanwhile, prepare slaw:Whisk vinegar, olive oil, sugar, celery seed, salt and pepper in a large bowl. Add slaw mix and toss to coat. Refrigerate until ready to eat to let the flavors meld.
Serve the drumsticks with the slaw.
Ali Redmond
Equipment
Parchment paper
To make ahead
Marinate chicken (Step 1) for up to 12 hours.
Originally appeared: EatingWell.com, June 2021
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Nutrition Facts(per serving)376Calories15gFat9gCarbs49gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
