Heart-Healthy BBQ Chicken Leg
The Heart-Healthy BBQ Chicken Leg recipe offers a guilt-free twist on a classic backyard favorite, combining bold flavors with mindful ingredients. Tender chicken legs are marinated in a savory-sweet blend of olive oil, low-sodium soy sauce, honey, and apple cider vinegar, seasoned with aromatic spices like smoked paprika and garlic powder for an irresistible depth of flavor. Oven-baked or grilled to perfection, these juicy chicken legs deliver crispy skin and juicy interiors while keeping sodium in check and prioritizing heart-friendly fats. With just 20 minutes of prep and under an hour to cook, this wholesome delight is perfect for weeknight dinners or casual gatherings. Garnish with vibrant fresh parsley for a burst of color and serve up a dish that’s as good for your palate as it is for your health.
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Recipe Information
Ingredients
- 4 pieces Chicken legs
- 2 tablespoons Olive oil
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Honey
- 1 tablespoon Apple cider vinegar
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 2 tablespoons Fresh parsley (optional, for garnish)
Instructions
In a large bowl, combine olive oil, low-sodium soy sauce, honey, and apple cider vinegar. Whisk together until well combined.
Add garlic powder, onion powder, smoked paprika, black pepper, and salt to the bowl. Mix thoroughly to create the marinade.
Place the chicken legs into the bowl, ensuring they are fully coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, preferably overnight for enhanced flavor.
Preheat your oven to 375°F (190°C) or prepare a grill for indirect cooking.
If using an oven, line a baking sheet with parchment paper. If grilling, lightly oil the grill grates.
Remove the chicken legs from the marinade, letting any excess drip off. Place the chicken legs onto the baking sheet or grill.
Bake in the preheated oven or grill the chicken legs for about 35-45 minutes, turning halfway through, until the chicken legs are cooked through and the skin is crispy. The internal temperature should reach 165°F (74°C).
Remove the chicken from the oven or grill and let it rest for 5 minutes.
Garnish with fresh parsley before serving, if desired. Enjoy your heart-healthy BBQ chicken legs!
Nutrition Facts
Calories |
1194 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.7 g | 103% | |
| Saturated Fat | 19.1 g | 96% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 454 mg | 151% | |
| Sodium | 2042 mg | 89% | |
| Total Carbohydrate | 25.6 g | 9% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 17.6 g | ||
| Protein | 89.0 g | 178% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1035 mg | 22% | |
*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.
