Drumsticks are banging: Steal a march on dodgy dinners with Mrs Crunch
CHICKEN drumsticks often get overlooked in favour of breast because it is
seen as a leaner and healthier cut of meat.
But if you remove the skin from drumsticks you can cut the fat content
dramatically and dark chicken contains more iron and zinc than the lighter
meat.
Plus, chicken drumsticks come in at a fraction of the price and are hugely
versatile.
They are fantastic chucked on to a barbecue and great for serving at a buffet.
Here are three drumstick recipes the family are sure to love.
Five-spice roast chicken drumsticks – 78p per serving
SERVES 4. Preparation time 20 minutes, cooking time 30 minutes.
A serving contains 357 calories (18 per cent of the recommended daily intake
for adults), 17g fat (24 per cent), 4.5g saturated fat (22 per cent), 8.5g
sugar (nine per cent), 1.5g salt (25 per cent).
YOU NEED:
3 cloves garlic, crushed and chopped
2 tbsp freshly grated ginger
2 tbsp honey
2 tbsp light soy sauce
1 tbsp groundnut oil
1 tbsp Shaohsing wine or dry sherry
2 tsp five-spice powder
1kg skin-on chicken drumsticks
METHOD: In a bowl, combine the garlic, ginger, honey, soy sauce,
groundnut oil, rice wine and five-spice powder.
Add the drumsticks and cover the bowl with plastic wrap.
Then let the chicken marinate in the fridge for as long as possible.
Overnight is ideal, but ten minutes is fine if you do not have enough time.
When ready to cook, preheat an oven to 180C.
Arrange the chicken drumsticks on a roasting pan and roast for 30 minutes or
until their skins are golden.
TIP: To reduce the fat content, remove the skin and serve with salad
and new potatoes
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Lemon and garlic chicken drumsticks - 61p per serving
SERVES 4. Preparation time ten minutes, marinade one hour.
Cooking time 12 minutes.
A serving contains 321 calories (16 per cent of recommended daily intake for
adults), 21g fat (30 per cent), 4.5g saturated fat (22 per cent), trace of
sugar (less than one per cent), 0.4g salt (seven per cent).
YOU NEED:
3 garlic cloves, crushed
3 teaspoons dried mixed herbs
4 tbsps olive oil
1 lemon, rind finely grated, juiced
8 chicken drumsticks
METHOD: Combine the garlic, mixed herbs, oil, salt and cracked black
pepper, lemon rind and juice in a non-metallic bowl.
Carefully make a few slashes in the skin of the drumsticks (this will allow
the marinade to penetrate the chicken better).
Add to garlic mixture and toss to coat evenly.
Cover and refrigerate for one hour.
Heat a griddle pan, frying pan, grill or barbecue until very hot.
Drain the chicken from the liquid and cook for 10-12 minutes, turning
regularly until golden brown and cooked through.
Serve immediately.
TIP: Great the following day for lunchboxes or picnics
With tomatoes and mushrooms – £1.03 per serving
SERVES 4. Prep time 20 mins, cooking time 65 mins.
A serving contains 331 calories (17 per cent of recommended adult daily in-
take), 13g fat (19 per cent), 2.5g sat fat (12 per cent), 14.5g sugar (16
per cent), 0.4g salt (7 per cent).
YOU NEED:
8 chicken drumsticks, skinned
3 tbsp olive oil
2 medium onions, finely chopped
2 tsp rosemary, finely chopped
2 tins chopped tomatoes
2 tsp sugar
2 tbsp of white wine vinegar
300g of mushrooms, chopped
salt, freshly ground black pepper
METHOD: Heat oven to 200C.
Massage drumsticks with 2 tbsp olive oil and put in an ovenproof dish in the
oven for 15 minutes.
Heat remaining olive oil in a pan.
Add onion and rosemary, saute for 5 minutes until onion is soft.
Add tomatoes, sugar and vinegar and season with salt and pepper.
Mix and simmer for 10 minutes.
Lower oven to 180C.
Pour tomato sauce over chicken and add hot water until chicken is covered.
Return dish to oven.
After 20 minutes turn drumsticks over, then repeat after 20 minutes.
Add mushrooms.
Leave for 10 minutes.
Chicken should now be tender.
TIP: Serve with mashed potato, pasta or rice