Green curry chicken drumsticks
Cook time: Ready in under 35 minutes, plus marinating
Total time: 30-60 Minutes
Syns per serving: FREE
Give the ultimate picnic food a Thai twist by serving up these spicy-coated chicken legs at your next barbecue or picnic. As long as you remove all the skin, this luscious finger food is totally Free!
8 large, skinless chicken drumsticks
150g fat free natural yogurt
1 tbsp mild curry powder
1 tsp turmeric
5 tbsp finely chopped coriander
5 tbsp finely chopped mint
Finely grated zest and juice of 1 lime
Salt and freshly ground black pepper
With a sharp knife, make a few cuts in the flesh of each drumstick.
Place the remaining ingredients in a food processor and blend until fairly smooth. Transfer to a wide ceramic bowl and season to taste.
Add the drumsticks to the marinade, rubbing the mixture well into the meat. If you have time, cover and chill for 1-2 hours or overnight if time permits.
Remove the drumsticks from the marinade, shaking off the excess. Cook them on the barbecue for 20-25 minutes, turning occasionally, until cooked through.
Alternatively, roast in a preheated oven at 180°C/160°C Fan/Gas 4 for 30 minutes or until the chicken is cooked through. Or cook under a preheated hot grill for 15-20 minutes, turning often.
Serve warm or cold.
Tip: Marinades really help tenderise meat and keep it moist while cooking as well as adding flavour. Here are some great ideas for Free and low Syn marinades:
1) lemon or lime juice
2) hoi sin or soy sauce
4) fat free natural yogurt
5) ground and whole spices, fresh root ginger and chillies
6) fresh and dried herbs