Chicken Legs with Vegetables

2 Reviews
100% would make this recipe again

Chicken legs cooked in a tomato sauce with mushrooms and carrots.

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Preparation : 10 min Cooking : 35 min
280 calories/serving

Ingredients

1 onions, finely chopped 200 g
2 carrots, cut into 3-4 mm thick rounds 200 g
8 button (white) mushrooms, quartered 110 g
1/2 cup white wine 125 mL
3 tbsp raisins 30 g
2 tbsp canola oil 30 mL
8 chicken drumsticks, skinless 900 g
1 1/2 cup canned tomatoes, low sodium 380 g
2 tsp herbes de Provence 2 g
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

Put the serving dish in the oven at the lowest setting to keep the chicken warm after its initial sautéing.

Method

  1. Prepare the vegetables : Finely chop the onion, slice the carrots into thin rounds (3-4 mm thick), cut the mushrooms into quarters. Pour the wine into a small bowl then soak the raisins. Set aside.
  2. Heat the oil in a pan over medium heat, then add the chicken drumsticks and sauté thoroughly on each side until golden, about 7-8 min. Take the chicken pieces out of the pan then set them aside on the warmed serving plate in the oven.
  3. Add the onion to the pan, then sauté 2-3 min. Add the carrots and mushrooms then cook 2-3 min. Add the raisins and wine. Scrape the bottom of the pan thoroughly as the wine comes to a boil.
  4. Put the chicken back into the pan, then add the diced tomatoes and herbes de Provence. Season with salt and pepper to taste. Cover, then simmer 20-25 min until the chicken is tender. Serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

280

Fat

12 g

18 %

Saturated 0.4 g
+ Trans 0.1 g

3 %

Cholesterol

70 mg

Sodium

40 mg

2 %

Carbohydrate

19 g

6 %

Fibre

3 g

11 %

Sugars

11 g

Net Carbs

16 g

Protein

25 g

Vitamin A

72 %

Vitamin C

27 %

Calcium

6 %

Iron

9 %
More info

Claims

This recipe is :
Excellent source of  :
Vitamin A
Good source of  :
Potassium, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Zinc
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables 2
Meat and Alternatives 3
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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