Dinner

Baked Chicken Legs with Garlic and Dijon with Spaghetti Squash Side

This recipe puts your grandma's baked chicken legs to shame! 

Ingredients:

For Chicken:

  • 4 lbs chicken legs or drumsticks

  • 1/2 cup light olive oil

  • 8 garlic cloves, pressed or minced

  • 8 Tbsp fresh parsley, finely chopped

  • 6 Tbsp lemon juice from 2 large lemons

  • 4 Tbsp dijon mustard

  • 1 Tbsp salt

  • 1/2 tsp black pepper

For Spaghetti Squash: 

  • 1 spaghetti squash 

  • 3 TBS olive oil 

  • 1 clove of garlic

  • 1/2 sweet onion 

  • 4 cups broccoli 

Directions:

For Chicken:

  1. In a bowl, combine all of the marinade ingredients and stir or whisk together. 

  2. Put chicken legs in a large ziploc bag. Pour half of the marinade over the chicken and toss with your hands to evenly coat the chicken, push some of the marinade under the skin of each chicken leg for richer flavor. Marinate about 6 hours (we did one hour).

  3. Preheat oven to 400˚F and line a baking sheet with foil.

  4. Arrange chicken skin-side-down and bring chicken to room temp while oven preheats. Brush chicken legs with half of the extra marinade left.

  5. Bake at 400˚F in the center of oven for 25 min skin-side-down then turn the chicken legs over and bake additional 25 minutes skin-side-up.

  6. Use the rest of the marinade to cover for additional dressing once the chicken is ready to eat!

For Spaghetti Squash:

  1. Pre heat oven to 350 degrees 

  2. Cut one large spaghetti squash in half, scoop the pits out

  3. Cover each half with 1/2 TBS olive oil  and place face down on baking sheet 

  4. Add 3 cups of water to the base of the baking sheet and cook for 30 minutes

  5. Use 1 TBS olive oil to coat broccoli and roast it together with squash on a separate rack for at 350 degrees for 30 minutes 

  6. While the broccoli and cauliflower are baking, pour chopped onion into grill pan on top of stove and cook until soft, use 1 TBS of olive oil + 1 clove of garlic minced as base 

  7. Scrape insides of spaghetti squash out with a fork and place into a bowl 

  8. Combine squash, onions and broccoli in grill pan until soft, add salt and pepper to taste. Cook until veggies are mixed well together. 

Things to note:

Recipe makes about 14 chicken legs. Use the quarter of the sauce that's left over to eat with chicken when cooked. 

Nutrition Facts:

Nutrition Facts :
Serving size: 1 large chicken leg and 1 cup squash mixture

Protein: 25g

Carbohydrates: 15g

Fat: 20g

​© 2016 JuliENERGYNutrition LLC

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