Spicy drumsticks with creole rice recipe

Serves 4

Preparation and cooking time: 30 minutes

 

1 tablespoon plain flour

1 teaspoon paprika

1 teaspoon ground black pepper

1 teaspoon garlic granules

1/2 teaspoon dried red chilli flakes

1 teaspoon dried thyme

8 chicken drumsticks, about 700 g in total, skinned

1 tablespoon extra virgin olive oil

salt and pepper

sprigs of fresh parsley to garnish

 

1 tablespoon extra virgin olive oil

1 onion, chopped

1 red capsicum, seeded and diced

2 sticks celery, diced

3/4 cup (150 g) long-grain rice

600 ml vegetable stock

1 can red kidney beans, about 410 g, drained and rinsed

2 tablespoons chopped fresh parsley

 

1 Preheat the grill to moderate. Put the flour, paprika, pepper, garlic granules, chilli flakes, thyme and a pinch of salt in a plastic bag and shake to mix. Make 2 slashes in each chicken drumstick and rub with the oil. Toss them one at a time in the bag to coat with the spice mixture. Shake off any excess mixture and place the chicken on the grill rack. Grill for 20–25 minutes or until golden and cooked through, turning often.

 

2 Meanwhile, make the Creole rice. Heat the oil in a large saucepan, add the onion, capsicum and celery, and cook for 2 minutes or until softened. Stir in the rice, then add the stock and kidney beans. Bring to the boil. Cover and simmer gently for 15–20 minutes or until all the stock has been absorbed and the rice is tender.

 

3 Stir the chopped parsley into the rice and season with salt and pepper to taste. Spoon the rice onto 4 plates and place 2 drumsticks on top of each portion. Serve hot, garnished with sprigs of parsley.

 

Each serving provides 2010 kJ, 480 kcal, 41 g protein, 11 g fat (2 g saturated fat), 58 g carbohydrate (5 g sugars), 6 g fibre

 

 

Chicken is an excellent source of protein and provides many B vitamins, in particular niacin. The dark meat contains twice as much iron and zinc as the light meat.

 

Eaten without the skin, chicken is low in fat and what fat it does contain is mostly unsaturated.

 

Celery contains a compound called phthalide, which is believed to help lower high blood pressure.