Heart-Healthy Barbecue Chicken Legs
Savor the irresistible flavors of 'Heart-Healthy Barbecue Chicken Legs'—a wholesome twist on a crowd-pleasing favorite! This easy, oven-baked recipe pairs tender chicken legs with a flavorful, guilt-free marinade made from low-sodium soy sauce, balsamic vinegar, honey, and a carefully balanced blend of spices like garlic powder, smoked paprika, and cayenne pepper. Enhanced with a zesty splash of fresh lemon juice and olive oil, these chicken legs are perfectly juicy and packed with bold barbecue-inspired notes. Ideal for anyone seeking healthier dinner options, this recipe is low in sodium and free from store-bought barbecue sauce. Ready in just about an hour with minimal prep time, this dish is perfect for weeknight meals or entertaining guests. Garnish with fresh parsley and serve with your favorite wholesome sides for a nutritious and satisfying meal! Keywords: heart-healthy barbecue, oven-baked chicken legs, low-sodium marinade, healthy dinner recipe, easy chicken recipe.
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Recipe Information
Ingredients
- 8 pieces chicken legs
- 0.25 cup low-sodium soy sauce
- 2 tablespoons balsamic vinegar
- 3 tablespoons honey
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large bowl, combine the low-sodium soy sauce, balsamic vinegar, honey, garlic powder, onion powder, smoked paprika, black pepper, cayenne pepper, olive oil, and fresh lemon juice.
Whisk together until the mixture is well combined and smooth.
Add the chicken legs to the bowl and toss them in the marinade until they are fully coated. Let them marinate for at least 10 minutes, or up to 2 hours in the refrigerator for better flavor.
Place the marinated chicken legs on the prepared baking sheet in a single layer.
Bake in the preheated oven for 45 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).
Halfway through cooking, baste the chicken with any remaining marinade to enhance the flavor and juiciness.
Once cooked, remove the chicken legs from the oven and let them rest for 5 minutes before serving.
Garnish with fresh parsley before serving for an extra touch of flavor and color.
Nutrition Facts
Calories |
2204 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 133.3 g | 171% | |
| Saturated Fat | 33.8 g | 169% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 907 mg | 302% | |
| Sodium | 2892 mg | 126% | |
| Total Carbohydrate | 70.2 g | 26% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 57.6 g | ||
| Protein | 177.5 g | 355% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 138 mg | 11% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2111 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
