The marinade is the star of the show in this recipe for roasted chicken drumsticks.
A simple cabbage slaw, which comes together in minutes, is the perfect accompaniment.
Here’s how we made over this recipe to be healthy and diabetes-friendly:
1.
Ali Redmond
We use a marinade to add flavor.
The marinade is made up of low-sodium soy sauce, fresh citrus juices and plenty of herbs and spices.
This infuses the chicken with flavor while keeping it lower in sodium.
We opt for drumsticks over thighs.
This keeps the portion size at two drumsticks per person.
Choosing two drumsticks instead of a drumstick and a thigh saves 60 calories and 2 grams saturated fat.
We serve the chicken with a side of vinegar-dressed cabbage slaw.
Choosing slaw over a starchier side like rice or beans keeps carbs to a minimum.
Having diabetes doesn’t mean you have to give up all of your favorite foods.
You just need the know-how (and easy cooking tips) to make better choices.
Tips From the EatingWell Test Kitchen
Can I use a different cut of chicken?
Can I use cabbage instead of coleslaw mix?
That’s a great idea!
I love my grill; can I use it to grill the chicken?
Grilling is so much fun and, yes, you’re able to grill these chicken legs.
Preheat your grill to medium-high, then clean and lightly oil the grill grates.
Drain the chicken from the marinade, shaking off any excess.
Can I make the slaw ahead of time?
Instead, cover it and refrigerate until ready to use.
Add chicken; marinate in the refrigerator for at least 2 hours and up to 12 hours.
Preheat oven to 475F and line a large rimmed baking sheet with parchment paper.
Remove the chicken from the marinade (discard the marinade).
Arrange the chicken on the prepared baking sheet.
Add slaw mix and toss to coat.
Refrigerate until ready to eat to let the flavors meld.
Serve the drumsticks with the slaw.
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day.
(-) Information is not currently available for this nutrient.
