Heart-Healthy Perfectly Baked Chicken Legs
Elevate your weeknight dinner with these Heart-Healthy Perfectly Baked Chicken Legs, a nourishing, flavor-packed dish that's as easy to prepare as it is delicious. Marinated in a zesty blend of olive oil, fresh lemon juice, garlic, and aromatic herbs like rosemary and thyme, these juicy chicken legs are baked to crispy-skinned perfection in just 40 minutes. A touch of paprika adds a hint of smoky warmth, while a splash of water in the baking dish ensures the chicken stays tender and moist without adding extra fats. Serve alongside steamed vegetables or a crisp salad for a wholesome, low-sodium meal that's perfect for maintaining a balanced diet. Ideal for those seeking a savory, heart-healthy dinner option, this recipe combines simplicity and satisfying flavors with nutritional benefits.
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Ingredients
- 4 pieces Chicken legs
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 cloves Garlic cloves, minced
- 1 tablespoon Fresh rosemary, chopped
- 1 teaspoon Fresh thyme leaves
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt (optional, or use salt substitute)
- 0.5 teaspoon Paprika
- 0.5 cup Water
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
In a large bowl, combine olive oil, lemon juice, minced garlic, chopped rosemary, thyme leaves, black pepper, salt or salt substitute, and paprika. Stir to create a marinade.
Step 3
Add the chicken legs to the bowl and coat them thoroughly with the marinade. Let them marinate for at least 10 minutes to absorb the flavors.
Step 4
Place the marinated chicken legs in a baking dish, ensuring they are not overcrowded for even cooking.
Step 5
Pour the water into the baking dish around the chicken legs to prevent them from drying out during baking.
Step 6
Cover the baking dish with aluminum foil and place in the preheated oven.
Step 7
Bake the chicken legs covered for 20 minutes, then remove the foil and bake for an additional 20 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the skin is golden and crispy.
Step 8
Remove the chicken from the oven and let it rest for 5 minutes before serving.
Step 9
Serve the baked chicken legs with a side of steamed vegetables or a fresh salad for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (792.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1107.0 |
| Total Fat 80.6g | 0% |
| Saturated Fat 19.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 453.5mg | 0% |
| Sodium 1001.0mg | 0% |
| Total Carbohydrate 6.8g | 0% |
| Dietary Fiber 1.3g | 0% |
| Total Sugars 0.9g | |
| Protein 84.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 78.9mg | 0% |
| Iron 5.6mg | 0% |
| Potassium 1007.3mg | 0% |
Source of Calories