Heart-Healthy Jerk Chicken Drumsticks
Get ready to indulge in bold Caribbean flavors with our "Heart-Healthy Jerk Chicken Drumsticks." This recipe balances vibrant seasoning with nutritious ingredients, featuring a tantalizing jerk marinade made with fresh ginger, garlic, thyme, scallions, and a fragrant blend of allspice, cinnamon, nutmeg, and cayenne pepper. Olive oil and low-sodium soy sauce ensure a lighter take on this classic dish, while fresh lime juice adds a zesty kick. Perfectly baked to golden perfection, these drumsticks are a lean protein option that’s ideal for a wholesome dinner. Prep in just 15 minutes, and serve with steamed veggies or a crisp green salad for a flavorful, guilt-free meal. Perfect for fans of healthy Caribbean cuisine or anyone seeking a heart-smart dinner idea!
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Recipe Information
Ingredients
- 8 pieces Chicken drumsticks
- 2 tablespoons Olive oil
- 2 tablespoons Fresh thyme leaves, chopped
- 4 cloves Minced garlic
- 1 tablespoon Fresh ginger, grated
- 4 stalks Scallions, chopped
- 1 teaspoon Allspice
- 0.5 teaspoon Cinnamon
- 0.5 teaspoon Nutmeg
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Black pepper
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Fresh lime juice
Instructions
1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine olive oil, thyme, garlic, ginger, scallions, allspice, cinnamon, nutmeg, cayenne pepper, black pepper, soy sauce, and lime juice. Mix well to create the jerk marinade.
3. Add the chicken drumsticks to the bowl and toss until the drumsticks are well-coated with the marinade.
4. Let the drumsticks marinate for at least 10 minutes. For deeper flavor, marinate longer or overnight in the refrigerator.
5. Arrange the marinated chicken drumsticks on a baking sheet lined with parchment paper or a silicone baking mat.
6. Bake in the preheated oven for 35 to 40 minutes, or until the chicken is cooked through and golden brown. The internal temperature should reach 165°F (74°C).
7. Remove the drumsticks from the oven and let them rest for 5 minutes before serving.
8. Serve the drumsticks with your choice of heart-healthy sides like steamed vegetables or a fresh green salad.
Nutrition Facts
Calories |
1724 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.9 g | 132% | |
| Saturated Fat | 25.5 g | 127% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 1814 mg | 79% | |
| Total Carbohydrate | 18.3 g | 7% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 2.4 g | ||
| Protein | 183.5 g | 367% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2103 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.
