Recipes · American · Main Courses
Indoor "Grilled" Chicken Legs
One serving has 817 kcal and 73 g protein, and at least a fifth of a woman's daily need of folate (81%), cobalamin (74%), riboflavin (69%), phosphorus (45%), copper (43%) and calcium (34%). Ready in 150 minutes.
- Preparation: 120 min
- Cooking: 30 min
- Makes: 1 serving (382 g)
- Difficulty: Easy
- Diets: High protein, Low carb, Low-Fat Diet
- Contains: beef, celery, gluten, poultry, soy
Ingredients
- 375 g Chicken feet
- 1 g Salt, table
- 2.5 g NATURAL LIQUID SMOKE SEASONING
- 1.3 g Soy sauce
- 1 g Soup, chicken broth or bouillon, dry
- 0.3 g Soup, beef broth or bouillon, powder, dry
- 0.5 g Spices, oregano, dried
- 0.3 g Spices, pepper, black
- 0.5 g Oil, avocado
Method
- Add all of the ingredients under the brine list to a bowl. Let the chicken marinate for 2 hours. Brine: 1500 grams chicken legs 2160 grams water 60 grams salt 10 grams liquid smoke 5 grams soy sauce
- Remove the chicken from the brine and pat dry. Lightly spray each side with cooking spray.
- Mix the ingredients under the chicken seasoning list and sprinkle the chicken with it on both sides. Chicken Seasoning: 4 grams chicken bouillon powder 1 gram beef bouillon powder 2 grams Italian seasoning 1 gram black pepper 1 gram salt
- Air-fry the chicken for 20 minutes at 400°F (200°C) or bake in the oven for 40 minutes at 400°F (200°C). Serve with your choice of sides and enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 817 kcal | 39% |
| Carbohydrates | 1.6 g | |
| Water | 248 mL | |
| Fiber | 0.3 g | 1% |
| Protein | 73.2 g | 152% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0.01 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 55.5 g | |
| Monounsaturated | 21.1 g | |
| Polyunsaturated | 11.3 g | |
| Docosahexaenoic Acid (DHA) | 0.16 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 9.8 g | |
| Saturated | 14.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 315 mg | |
| Calcium | 342 mg | 34% |
| Copper | 0.39 mg | 43% |
| Iron | 3.7 mg | 20% |
| Magnesium | 22.3 mg | 7% |
| Manganese | 0.07 mg | 4% |
| Phosphorus | 317 mg | 45% |
| Potassium | 137 mg | 3% |
| Selenium | 13.9 µg | 25% |
| Sodium | 1,027 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.76 mg | 69% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.02 mg | 0% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 324 µg | 81% |
| Cobalamin (vitamin B12) | 1.8 µg | 74% |
| Choline | 51.8 mg | 12% |
| Vitamin A | 113 µg | 16% |
| Vitamin C | 0.02 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 4.4 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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