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Low-FODMAP Juicy Drumsticks

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Ah, drumsticks. They’re versatile and full of flavor when seasoned and cooked well. I’ve tried this recipe on the grill and then in the oven and I must say, the oven wins! I have a few different versions of how I make drumsticks. These include the optional Superfood Turmeric, which amps up the taste and helps fight inflammation. Over the weekend, I made them like this, but more often than not, I use this recipe here.

Further Food Commentary:

For every one tablespoon of paprika, it provides an ample amount of iron, vitamin A and E, which can aid in promoting healthy blood vessel function and prevent destruction of lipids. When combined with garlic powder or cayenne, it's a great healthy rub for proteins. The aromatic, balsamic flavor of oregano, whose name means 'mountain joy', contains thymol and rosmarini acid that are potent antioxidants that prevent oxygen based damage. When possible, opt for fresh over dried oregano as it has better flavor. Oregano's a good source of vitamin K, manganese, iron and calcium.​

By Nikki Nies, MS,RD, LD

Low-FODMAP Juicy Drumsticks

  • Prep Time:5 minutes
  • Cook Time:1 hour
  • Servings: 4

Ingredients

1 lb chicken drumsticks
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon salt
1 teaspoon pepper
1 teaspoon paprika
1 teaspoon oregano
optional: 1 teaspoon Superfood Turmeric
1 tablespoon dijon mustard

Instructions

  1. Start off by cleaning off the drumsticks and putting them in a glass baking dish if you’re cooking right away.
  2. If you’re marinading, add them to a tupperware. Now, you’ll want to add the olive oil, garlic-infused olive oil and red wine vinegar, then mix everything up with your hands so the drumsticks are covered.
  3. You’ll add your spices now: salt, pepper, paprika, oregano and anything else you’d like.
  4. Finally, add in the grainy dijon mustard and go ahead and mix everything up again.
  5. Whether you cook on a baking sheet with the chicken laid out separately, or all together in a baking dish is up to you.
  6. Put in the oven at 375F for 30 minutes on one side and 30 on the other. Bake longer if necessary. What you want to look for is a dark brown color on the outside.
Start off by cleaning off the drumsticks and putting them in a glass baking dish if you’re cooking right away. If you’re marinading, add them to a tupperware. Now, you’ll want to add the olive oil, garlic-infused olive oil and red wine vinegar, then mix everything up with your hands so the drumsticks are covered. You’ll add your spices now: salt, pepper, paprika, oregano and anything else you’d like. Finally, add in the grainy dijon mustard and go ahead and mix everything up again. Whether you cook on a baking sheet with the chicken laid out separately, or all together in a baking dish is up to you. Put in the oven at 375F for 30 minutes on one side and 30 on the other. Bake longer if necessary. What you want to look for is a dark brown color on the outside.

Nutrition Information

Per Serving: Calories: 271; Total Fat: 19 g; Saturated Fat: 4 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1g; Cholesterol: 102 mg; Sodium: 776 mg; Potassium: 20 mg; Carbohydrate: 1 g; Fiber: 0 g; Sugar: 0 g; Protein: 25 g

Nutrition Bonus:

Vitamin C: 7%; Vitamin A: 8%; Iron: 8%; Calcium: 3%

 

Try Daily Turmeric Tonic as a spice rub and reduce inflammation!

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2 thoughts on “Low-FODMAP Juicy Drumsticks

  1. Karianne

    This recipe is DELICIOUS. The drumsticks are awesome, though I do want a way to get the skin crispy.

    I did some experimenting and actually used chicken thighs instead…then cooked them in the Instant Pot for 12 minutes…shredded the chicken when it came out. It basically falls apart and is SO yummy. And faster than the oven method! Thanks for this awesome recipe! This makes me feel like I’m not missing out on all the good things in life just because I’m battling SIBO and have to keep it low FODMAP. 🙂

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