Tuesday, July 2, 2013

Fun and Healthy Recipe for the Holiday!

So summer has begun and our first big holiday is coming up! And what is a better way to kick off our weekly healthy recipe series? I know with holidays we tend to go overboard with eating. But there are plenty of healthy recipes to include in your celebration of the wonderful USA!
See below for recipe:

Sweet and Sour Drumsticks
(Compliments of Life Script. Health Living for Women. http://www.lifescript.com/body/food/cook/7_healthy_4th_of_july_recipes.aspx)
Chicken drumsticks stay deliciously moist when grilled – even with the skin removed. Minty sweet-and-sour dipping sauce adds a refreshing twist to “ordinary” grilled chicken. Serve with brown rice and slices of fresh pineapple.

Serves: 4 Preparation time: 40 minutes

1/2 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 cup water
3 tablespoons honey
1 tablespoon plus 1 teaspoon cider vinegar, divided
1/2 teaspoon salt, divided
1/4 teaspoon ground coriander
1 teaspoon cornstarch
1/4 cup chopped fresh mint
8 chicken drumsticks (about 2 pounds), skin removed, trimmed
1/4 teaspoon freshly ground pepper
1. Preheat grill to medium. (No grill? See Broiler Variation, below)
2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.

3. Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack. Grill the drumsticks until crispy on all sides and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.

Serve the drumsticks with the dipping sauce on the side.Broiler variation: Position oven rack in the upper third of the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.Enjoy!

Nutrition FactsPer serving:
255 calories
8 g fat (2 g sat, 3 g mono)
93 mg cholesterol
16 g carbohydrate
29 g protein
1 g fiber
389 mg sodium
315 mg potassium
Nutrition Bonus: selenium (27% Daily Value), vitamin C (15% DV)

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