Heart-Healthy Smoked Chicken Leg
Indulge in the smoky, savory goodness of Heart-Healthy Smoked Chicken Legs, a recipe crafted for flavor and nutrition. These tender chicken legs are marinated in a zesty blend of lemon juice, olive oil, garlic powder, smoked paprika, and low-sodium soy sauce, ensuring a healthier alternative without sacrificing taste. Infused with the subtle aroma of fresh rosemary and the rich smokiness of maple wood chips, this dish is slow-cooked to perfection in a smoker, locking in every ounce of moisture and flavor. Ready in under two hours, this low-sodium, protein-packed meal is ideal for a heart-healthy dinner or an impressive centerpiece for your next backyard gathering. Pair with fresh vegetables or a crisp salad for a nutritious, restaurant-quality meal that’s sure to impress.
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Recipe Information
Ingredients
- 4 pieces Chicken legs
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Low-sodium soy sauce
- 2 sprigs Fresh rosemary
- 1 cup Maple wood chips
- 1 teaspoon Salt
Instructions
Begin by soaking the maple wood chips in water for at least 30 minutes.
In a mixing bowl, combine olive oil, lemon juice, garlic powder, onion powder, smoked paprika, black pepper, low-sodium soy sauce, and salt to create a marinade.
Rinse and pat dry the chicken legs with paper towels.
Place the chicken legs in a large resealable bag or a shallow dish, pour the marinade over them, and toss to coat evenly. Seal the bag or cover the dish and refrigerate for at least 1 hour, or up to overnight for maximum flavor.
Preheat your smoker to 225°F (approximately 110°C).
Drain the wood chips and place them in the smoker’s chip tray. If using a grill, follow your equipment’s instructions to create a smoking environment with the wood chips.
Remove the chicken legs from the marinade and place them on the smoker grate. Insert a sprig of rosemary under the skin of each chicken leg for a hint of herbal aroma.
Smoke the chicken legs for about 90 minutes or until the internal temperature reaches 165°F (74°C), ensuring they are cooked perfectly through.
Once the chicken is smoked, remove it from the smoker and let it rest for 5-10 minutes before serving.
Serve the heart-healthy smoked chicken legs with a side of your favorite vegetables or salad.
Nutrition Facts
Calories |
1135 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.8 g | 104% | |
| Saturated Fat | 19.1 g | 96% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 454 mg | 151% | |
| Sodium | 3810 mg | 166% | |
| Total Carbohydrate | 10.6 g | 4% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 1.1 g | ||
| Protein | 89.0 g | 178% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1045 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.
