We need to take advantage of the opportunity to be in the spring and have a variety of fresh and delicious vegetables. Vegetables are rich in fiber and nutrients, yet they do not have high calories. In addition to vegetables containing chicken legs, today's recipe contains high protein. But along with these two of the flavors should not be overlooked, what gives the special flavor to today's food is also rich in nutrients and antioxidants, so you can prepare a delicious food without salt and sugar.
ingredients:
- A tablespoon of olive oil
- Four bone chicken legs
- A second teaspoon of salt
- A quarter teaspoon of black pepper
- A cup of small potatoes that are half-finished in the middle
- One and a second cup of asparagus divided into 4 centimeters
- A quarter cup of peas
- Fresh and crushed tarragon
- Ingredients for Vinegar:
- A tablespoon of olive oil
- A tablespoon of grape vinegar
- A tablespoon of mistletoe crushed
- A teaspoon of mustard sauce
- A quarter teaspoon of salt
- A quarter teaspoon black pepper
Recipes:
Heat the oven to 400 degrees Fahrenheit. Heat the pan over medium heat. Stir in chicken legs and pepper. Place the legs on the hot oil from their skin, then cooking until golden coat is applied. About 10 minutes Return the leg and cook the other side, about 5 minutes. Transfer the chicken legs to a plate.
Add the potatoes to the pan and shake them to grease the pan with the oil. Return the chicken back to the pan. Place the frying pan in the warm-up freezer and let it stay for 12 to 15 minutes until the potatoes are almost cooked. Add asparagus and peas to a frying pan, stir together to grease. Let it stay in the oven for about 3 to 4 minutes.
Preparing vinegar for mustard: Pour oil, grape, muslin, mustard, salt and pepper into a small bowl. Pour the ingredients on vegetables and chicken. Then add some tarragon to your diet and serve immediately.
nutritional facts:
The ingredients mentioned in this recipe are for two promises. Each serving includes two legs of chicken and half of the potatoes and vegetables.
The information below is about a serving of this meal.
- Calories: 420
- Fat in one serving: 23 grams
- Saturated fat per serving: 4 grams
- Unsaturated fat per serving: 19 grams
- Protein in a serving: 24 grams
- Carbohydrates per serving: 30 grams
- Fiber in a serving: 5 grams
- Sodium per serving: 532 mg
- Calcium per serving: 6% daily requirement
- Potassium per serving: 32% daily requirement
Source: @foodofficial