PALEO & WHOLE30 CINNAMON MARMALADE CHICKEN
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PALEO & WHOLE30 CINNAMON MARMALADE CHICKEN LEGS/THIGHS
On this PALEO & WHOLE30 journey, I’m always looking for ways to enjoy chicken thighs and legs. A package of legs is inexpensive, dark meat (which Shawn and I love most), and easy to prepare. Like most budget-friendly cuts of meat, chicken legs contain more fat than breasts. But remember the old adage …”no fat; no flavour.” That’s why we LOVE dark meat.
Because the legs have more connective tissue they can be cooked in a wide range of ways. The legs can be cooked on the stovetop, in the oven, in a pressure cooker, or on the BBQ grill.
The creation of this rub all started with pecans! I spoke with my girlfriend Amy. She shared with me a warm spinach salad with candied pecans recipe. I started to salivate over candied pecans and wondered if I could use no sugar added jam or marmalade to candy the pecans. As it turns out, I can! I thought about spices that would work nicely on the pecans and came up with this spice combo (recipe below). I then decided to try this rub on our chicken legs last night. I spread the marmalade on the chicken and then sprinkled the marmalade with the spice rub. The chicken tasted fantastic! So, this chicken recipe would work without or with any salad recipe highlighting candied pecans!
RECIPE NUTRITIONAL VALUE
I decided to feature cinnamon for this part of the blog. It’s so super healthy and beneficial to our bodies. Every morning my father puts cinnamon on a quarter slice of toast with peanut butter and eats it. Since undertaking this morning ritual, he says he no longer experiences angina when he walks. Cinnamon has many health benefits for the body and the brain, including anti-viral and anti-bacterial properties to help to heal irritable bowel syndrome, gastric cancers, and stomach flu, as well as colds, a sore throat, and cough. It possesses two compounds called cinnamaldehyde and epicatechin that help prevent clumps of the tau protein from occurring in the brain and therefore is believed to help prevent Alzheimer’s. Cinnamon also helps to regulate insulin levels for diabetics. And for this reason, studies suggest that it may also contain anti-Alzheimer’s properties.
RECIPE TASTE PROFILE:
The predominant taste sensations of this recipe are sweetness from the marmalade and spiciness from the dry rub.
DIRTY-BIRDY WINE PARTNER (FOR THOSE MAINTAINING A PALEO OR WHOLE30 LIFESTYLE):
With the predominant taste sensations of the chicken being sweetness and spiciness, choose an off-dry white wine or off-dry rose to match. The wine’s sweetness will harmonize with the sweetness from the marmalade, all the while offsetting the spiciness from the rub. Sooooo tasty!
- Prep Time: 10
- Cook Time: 45
- Total Time: 55
- Yield: 4 SERVINGS 1x
- Category: PALEO & WHOLE30
- Method: BAKING
- Cuisine: DINNER
- Diet: Gluten Free
4 chicken legs
¼ cup no sugar added marmalade
1 teaspoon of sea salt
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon cinnamon
1 teaspoon paprika
½ teaspoon chili flakes (more if you like hot and spicy)
In a bowl combine all ingredients. Mix well. Preheat oven to 400 F.
Spray oven proof pan with avocado non -stick cooking spray. Place chicken legs in the ovenproof pan. Coat each leg with marmalade. Sprinkle each leg with dry rub. Bake at 350 degrees Fahrenheit for 45 minutes to an hour, until the skin is crisp and brown and the meat is ready to fall off the bones.
You should have enough dry rub left for 4 more chicken legs if you choose to do 8 pieces.
The recipe baking temperature and time is an estimate. Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that. The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven. The bottom of your oven may be hotter than the top, depending on its condition. This also includes where to set your dish under the broiler. So use your own best judgment based on the type, condition, and age of your oven. Prep times will also vary depending on how slow or quickly you like to work.
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