- 0:05 Prep
- 0:25 Cook
- 4 Servings
- Capable cooks
Get dinner on the table in no time at all with these quick and easy chicken drumettes.
Ingredients
- 1/3 cup plum sauce
- 2 garlic cloves, crushed
- 1 1/2 tablespoons worcestershire sauce
- 1kg chicken drumettes
Grilled corn and rocket salad
- 4 corn cobs, husks and silk removed
- Olive oil cooking spray
- 250g cherry tomatoes, quartered
- 60g baby rocket
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
Method
- Step 1Preheat the oven to 200C/180C fan-forced. Line a large baking tray with baking paper.
- Step 2Combine plum sauce, garlic, worcestershire and 1 tablespoon cold water in a large bowl. Add chicken. Toss to coat. Place on prepared tray. Bake for 25 minutes or until browned and cooked through.
- Step 3Meanwhile, make Grilled corn and rocket salad: Preheat barbecue chargrill on high. Spray corn with oil. Cook, turning, for 6 to 8 minutes or until browned and tender. Transfer to a board. Cool for 5 minutes. Using a sharp knife, cut kernels off corn cobs and transfer to a bowl. Add tomato, rocket, lemon juice and oil. Season with salt and pepper. Toss to combine.
- Step 4Serve chicken with salad.
- High fibre
- Low carb
- Low sodium
- Lower gi
Nutrition
2426 kj
Energy
32.7g
Fat Total
8.6g
Saturated Fat
7.6g
Fibre
30g
Protein
87mg
Cholesterol
285mg
Sodium
37.7g
Carbs (total)
All nutrition values are per serve
Notes
Double the marinade ingredients and make a double batch of drumettes. Freeze half for up to 2 months for another midweek meal. Defrost in the fridge overnight. If your household likes chicken drumettes, why not try these other delicious marinades: dried oregano, orange and cumin, soy, ginger and honey; or red curry paste and coconut milk.
- Author: Amira Georgy
- Image credit: Craig Wall
- Publication: Super Food Ideas
