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| With a honey-ginger glaze and sesame seeds |
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| With Champignons |
Chicken drumstick with green beans and mushrooms
This is a variation of the recipe I used to make before I started my 'Surviving Healthiness'. While yes, I do prefer the previous version since it's with mashed potatoes and I absolutely love(!) mashed potatoes. But this new form is pretty good too. I'll post the non-healthy version below as well. ;) When foregoing potatoes/rice/etc. you definitely want to have something more exciting than just one kind of veggie with your choice of meat. This one is still fairly simple since I generally don't cook too elaborate when it's just me, but when cooking low-carb for others I'll often do two (or even three) completely separate veggie side-dishes (this means more than just the veggie, an actual veggie but low-carb dish, like ratatouille).
Dinner - 2 people - 300 cal - 20 min work (45 minutes total time)
(14.3g fat, 2.7g saturated; 20.1g carbs and 28.6g protein)
- Chicken drumstick (1 per person): You can have more, but a drumstick is about 180cal each, so keep that into account
- Green Beans (125g/1cup per person): Frozen is fine, but take your portion out of the freezer before you spice your chicken. If you use fresh, don't forget to take the tips off.
- Mushrooms (125g/4.5oz per person): I used white ones, but I actually prefer the brown ones.
- Onion (1/2 pp): Shallot is fine too
- Garlic (3 cloves pp)
- Olive oil (1/4 tbsp pp) or other oil/butter (try to use as little as possible)
- Chicken spices
- Paprika
- Cayenne Pepper
- Salt&Pepper
(- If you use frozen beans, take out the needed portion now)
- Spice your drumsticks with some chicken spices and a cut up garlic clove. I mix the spices with garlic and a bit of water so I can easily spread it on the chicken (as well as under the skin)
- Put in a preheated to 180°C/ 350°F oven for about 40 minutes.
- 20-30 minutes of Nothiiiing.
- Cut up your mushrooms (into 4 or 6 pieces depending on size). When cleaning your mushroom try not to use water! Mushrooms are porous so they soak it up and become soggy. Use your hands or a little brush to get any dirt off.
- Finely cut up the onion and rest of the garlic.
(- If you use fresh beans cut off tips now)
- Put a little olive oil (or other oil/butter, but try to use not too much, to keep the cal low) in a pan and a pot on high heat.
- Add half of the onion/garlic to the pan and the other half to the pot and cook until onion is translucent, try not to let brown (too much).
- Add green beans to pot and sauté together for a few minutes. Then add a bottom of (boiling if frozen beans) to steam them a bit until they're done. Add salt. If you don't have much experience with cooking/steaming green beans once in a while try one to test if they're done. I personally really don't like overcooked green beans, they get so limp, I prefer them a bit crunchy still. Frozen beans usually take much less time than fresh ones, so pay attention! That's why you best use already boiling water with frozen beans. If done, drain remaining water (if they're not done yet and water is gone, add some).
- Meanwhile add cut up mushrooms to the pan and spice with paprika and cayenne (careful, cayenne is very spicy!). Let sauté until the mushrooms are nicely browned. Once brown add a bit of salt and pepper. Don't add salt too soon 'cause it'll draw out the water of the mushrooms, and we don't want soggy mushrooms! If you do see moisture in the pan keep sautéing until that all evaporates. Stir so that nothing burns meanwhile.
- By now your chicken should be just about ready. Mix your beans and mushrooms, plate and enjoy!
(14.3g fat, 2.7g saturated; 20.1g carbs and 28.6g protein)
- Chicken drumstick (1 per person): You can have more, but a drumstick is about 180cal each, so keep that into account
- Green Beans (125g/1cup per person): Frozen is fine, but take your portion out of the freezer before you spice your chicken. If you use fresh, don't forget to take the tips off.
- Mushrooms (125g/4.5oz per person): I used white ones, but I actually prefer the brown ones.
- Onion (1/2 pp): Shallot is fine too
- Garlic (3 cloves pp)
- Olive oil (1/4 tbsp pp) or other oil/butter (try to use as little as possible)
- Chicken spices
- Paprika
- Cayenne Pepper
- Salt&Pepper
(- If you use frozen beans, take out the needed portion now)
- Spice your drumsticks with some chicken spices and a cut up garlic clove. I mix the spices with garlic and a bit of water so I can easily spread it on the chicken (as well as under the skin)
- Put in a preheated to 180°C/ 350°F oven for about 40 minutes.
- 20-30 minutes of Nothiiiing.
- Cut up your mushrooms (into 4 or 6 pieces depending on size). When cleaning your mushroom try not to use water! Mushrooms are porous so they soak it up and become soggy. Use your hands or a little brush to get any dirt off.
- Finely cut up the onion and rest of the garlic.
(- If you use fresh beans cut off tips now)
- Put a little olive oil (or other oil/butter, but try to use not too much, to keep the cal low) in a pan and a pot on high heat.
- Add half of the onion/garlic to the pan and the other half to the pot and cook until onion is translucent, try not to let brown (too much).
- Add green beans to pot and sauté together for a few minutes. Then add a bottom of (boiling if frozen beans) to steam them a bit until they're done. Add salt. If you don't have much experience with cooking/steaming green beans once in a while try one to test if they're done. I personally really don't like overcooked green beans, they get so limp, I prefer them a bit crunchy still. Frozen beans usually take much less time than fresh ones, so pay attention! That's why you best use already boiling water with frozen beans. If done, drain remaining water (if they're not done yet and water is gone, add some).
- Meanwhile add cut up mushrooms to the pan and spice with paprika and cayenne (careful, cayenne is very spicy!). Let sauté until the mushrooms are nicely browned. Once brown add a bit of salt and pepper. Don't add salt too soon 'cause it'll draw out the water of the mushrooms, and we don't want soggy mushrooms! If you do see moisture in the pan keep sautéing until that all evaporates. Stir so that nothing burns meanwhile.
- By now your chicken should be just about ready. Mix your beans and mushrooms, plate and enjoy!
Delicious carby version ;)Serve with mashed potatoes (your own favourite recipe, if you want, comment below, and I'll share mine). Delicious creamy Mushroom Sauce: Add a few tablespoons of cognac and/or whiskey to your browned mushrooms, evaporate most of the alcohol, then add cream (100ml/3oz per 125g/4.5oz mushrooms). Make sure to cook until the cream thickens. The best way to eat this version is to cover your chicken and mash with your delicious sauce and eat the green beans as a side.
Dinner - 1 person - 500 cal - 20 min work (40 minutes cooking time)
(14.3g fat, 2.7g saturated; 20.1g carbs and 28.6g protein)
- Chicken thigh (1 per person)
- Green Beans (300g/1cup per person): Frozen is fine, but take your portion out of the freezer before you spice your chicken. If you use fresh, don't forget to take the tips off.
- Onion (1/2 pp): Shallot is fine too
- Sesame Oil (0.5tbsp) or other oil if not available (try to use as little as possible)
- Sesame Seeds (1tbsp)
- Garlic (3 cloves)
- Ginger, fresh (2tbsp grated)
- Honey (1tbsp)
- Balsamic Vinegar (1tbsp)
- Rice Wine Vinegar (1tbsp)
- Soy Sauce (0.5tsp)
- (Cayenne) Pepper
- Make marinade: Mix 0.5tbsp Sesame Oil, 1tbsp Balsamic Vinegar, 1tbsp Rice Wine Vinegar, 1tbsp Honey and 0.5 tbsp Soy Sauce. Grate in about 2tbsp of fresh ginger. Crush garlic and add in. Season with (Cayenne) Pepper to taste.
- Cover the chicken with the marinade, preferably a few hours in advance, but if you don't have time, this will still be almost as good without any marinating time, since it goes into the chicken while cooking. In this case, definitely get the marinade under the skin as well.
- Put in a preheated to 180°C/ 350°F oven for about 30 minutes. Feel free to baste your piece of chicken every 10/15minutes for optimal results.
- Take your beans out of the freezer if they're frozen.
- Take out chicken and pour the marinade and chicken juices into a skillet or wok. Put chicken in the oven a big longer to crisp up.
- Add green beans to skillet/wok. Steam/Cook in marinade/chicken juices until just tender (do a taste test, don't let overcook! Soggy green beans are sad!). Add in Sesame Seeds at the end.
- Use up all that delicious sauce/marinade/glaze by pouring it over your beans and chicken before digging in!
Chicken thigh with a honey and ginger glaze with green beans and sesame seeds
(14.3g fat, 2.7g saturated; 20.1g carbs and 28.6g protein)
- Chicken thigh (1 per person)
- Green Beans (300g/1cup per person): Frozen is fine, but take your portion out of the freezer before you spice your chicken. If you use fresh, don't forget to take the tips off.
- Onion (1/2 pp): Shallot is fine too
- Sesame Oil (0.5tbsp) or other oil if not available (try to use as little as possible)
- Sesame Seeds (1tbsp)
- Garlic (3 cloves)
- Ginger, fresh (2tbsp grated)
- Honey (1tbsp)
- Balsamic Vinegar (1tbsp)
- Rice Wine Vinegar (1tbsp)
- Soy Sauce (0.5tsp)
- (Cayenne) Pepper
- Make marinade: Mix 0.5tbsp Sesame Oil, 1tbsp Balsamic Vinegar, 1tbsp Rice Wine Vinegar, 1tbsp Honey and 0.5 tbsp Soy Sauce. Grate in about 2tbsp of fresh ginger. Crush garlic and add in. Season with (Cayenne) Pepper to taste.
- Cover the chicken with the marinade, preferably a few hours in advance, but if you don't have time, this will still be almost as good without any marinating time, since it goes into the chicken while cooking. In this case, definitely get the marinade under the skin as well.
- Put in a preheated to 180°C/ 350°F oven for about 30 minutes. Feel free to baste your piece of chicken every 10/15minutes for optimal results.
- Take your beans out of the freezer if they're frozen.
- Take out chicken and pour the marinade and chicken juices into a skillet or wok. Put chicken in the oven a big longer to crisp up.
- Add green beans to skillet/wok. Steam/Cook in marinade/chicken juices until just tender (do a taste test, don't let overcook! Soggy green beans are sad!). Add in Sesame Seeds at the end.
- Use up all that delicious sauce/marinade/glaze by pouring it over your beans and chicken before digging in!
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