4
Serves
Preparation time: 25 minutes
Baking time: 25 minutes
These delicious chicken drumsticks are coated in a mixture of dried herbs and spices and broiled until brown and crispy. Serve with barley or quinoa and steamed broccoli for a delicious meal full of Magic foods.
1 tablespoon all-purpose flour
1 teaspoon paprika
1 teaspoon freshly ground black pepper
1 teaspoon garlic powder
1/2 teaspoon dried red chile flakes
1 teaspoon dried thyme
8 skinless chicken drumsticks, about 11/3 pounds (700 grams) total
1 tablespoon extra-virgin olive oil
1. Preheat the broiler to medium. Put the flour, paprika, pepper, garlic, chile flakes, and thyme in a plastic bag and shake to mix.
2. Make two slashes in each chicken drumstick and rub with the oil. Toss the drumsticks one at a time in the bag to coat in the spice mixture. Shake off any excess mixture and place the chicken on the broiler rack. Broil for 20 to 25 minutes, or until chicken is cooked through, turning often. An instant-read thermometer inserted in the center should register 180°F (85°C).
Per serving: 453 calories, 28 g protein, 48 g carbohydrates, 6 g fiber, 16 g total fat, 3 g saturated fat, 442 mg sodium.
Ingredient Note: Chicken is an excellent source of protein and provides many B vitamins, including niacin. The dark meat contains twice as much iron and zinc as the light meat. Removing the skin from the chicken reduces the saturated fat content. Too much saturated fat can increase your “bad” cholesterol.