We all love Christmas feasts — but over the course of the festive season, meals after meals of Christmas puddings, roast beef, cake and other rich dishes can really take their toll on our health. This Christmas, why not take charge of the catering so that you can ensure a healthy and nutritious menu?
The following recipe of Roast Chicken Legs with Potato and Kale is a complete meal packed with fiber and protein, and is easy to make as well! All you need is one roasting pan, a little bit of knife-work, and the oven does the rest.
Ingredients:
- 5 lbs of kale
- 1 tsp of paprika
- 8 whole chicken legs
- 5 lbs of potatoes
- One whole lemon, sliced
- ¼ cup olive oil
- 1 onion
- Salt and pepper to taste
Three nutritional wunderkinds
These three ingredients are the cornerstone of our healthy Christmas recipe.
- Olive oil is packed with "good fats" – or, if you want to use the scientific term, healthy monounsaturated fats. These help to combat the buildup of “bad cholesterol” which is linked to heart disease and stroke risk.
- Paprika. Most of us think of paprika as just another spice, but researchers have found that it is packed with antioxidants such as lutein, vitamin A and vitamin B6. These boost immunity and help maintain healthy eyesight.
- Kale. Did you know that kale is thought to help prevent and suppress several kinds of cancer due to its high Vitamin K content? Surprisingly, kale also contains more iron per calorie than beef. Iron is vital to many bodily functions, including hemoglobin formation, oxygen circulation and cell regeneration. Finally, kale is packed with fiber, vitamins and magnesium, making it one of the most nutritionally complete vegetables out there.
Steps:
- Preheat your oven to 450°F.
- Slice onions thinly.
- Rinse your kale, shake off any excess water and place it into your roasting pan.
- Slice your potatoes (medium-thickness will do, you don’t want them to burn) and onion. Layer them over your kale, spreading them as evenly as possible.
- Add a pinch of salt and pepper, and mix well with the olive oil.
- Season the chicken legs with paprika, salt and pepper.
- Lay the chicken legs on the roasting pan and roast for 40 to 50 minutes, or until the skin is golden-brown.
- Remove from the roasting pan and garnish with lemon wedges.
- Serve warm and enjoy!
Preparing Christmas dinner doesn’t have to be fussy and time-consuming! With 15-20 minutes of ingredient preparation, you can have an entire one-pan meal sitting in the oven before your guests arrive. And what’s more, this is one Christmas dinner you won’t feel guilty about.
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