Crispy Baked Rosemary-Garlic Chicken Legs

Health score
31%
Crispy Baked Rosemary-Garlic Chicken Legs
110 min.
6
1133kcal

Suggestions

Ingredients

  • 12  chicken legs 
  •  eggs 
  • cups flour all-purpose
  • cloves garlic minced
  • servings kosher salt and pepper black freshly ground
  • servings lemon wedges for serving
  • cups milk 
  • servings olive oil extra-virgin
  • cups panko bread crumbs 
  •  stems rosemary leaves picked roughly chopped

Equipment

  • baking paper
  • oven
  • whisk
  • mortar and pestle

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 350 degrees F. Put a sheet tray in the oven to preheat.
  3. Wash and trim the chicken legs of any excess fat.
  4. Mix the garlic, rosemary and panko together in a shallow rimmed dish and season well with salt and pepper. Alternately, crush the garlic and rosemary with some olive oil and salt in a mortar and pestle.
  5. Crack the eggs into a similar dish, add the milk and whisk to combine. Season with salt and pepper, to taste. In another dish add the flour and season with salt and pepper, to taste.
  6. Take the chicken legs and 1 at a time, dredge in the flour, then the egg wash and then coat well with the rosemary-garlic panko bread crumbs.
  7. Lay the chicken legs out on a tray lined with parchment paper, as you work. Refrigerate the legs for about 15 to 20 minutes for the breading to set.
  8. Remove the hot sheet tray from the oven and drizzle with a good amount of olive oil. Arrange the chicken legs carefully on the tray, spacing them out evenly (the chicken will sizzle when added to the hot oil). Roast until the chicken legs are golden and crispy, about 35 to 40 minutes
  9. Remove the chicken from the oven to a serving platter. Season with salt and serve with lemon wedges.

Nutrition Facts

Calories1133kcal
Protein20.99%
Fat49.86%
Carbs29.15%

Properties

Glycemic Index
45.08
Glycemic Load
36.08
Inflammation Score
-7
Nutrition Score
36.131739056629%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.04mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:1132.63kcal
56.63%
Fat:61.84g
95.15%
Saturated Fat:15.74g
98.36%
Carbohydrates:81.36g
27.12%
Net Carbohydrates:77.77g
28.28%
Sugar:6.65g
7.39%
Cholesterol:303.93mg
101.31%
Sodium:562.72mg
24.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:58.58g
117.15%
Selenium:83.84µg
119.78%
Vitamin B3:18.64mg
93.22%
Vitamin B1:1.12mg
74.65%
Phosphorus:645.92mg
64.59%
Vitamin B2:1.01mg
59.66%
Vitamin B6:0.98mg
49.22%
Folate:174.74µg
43.68%
Manganese:0.87mg
43.67%
Iron:7mg
38.87%
Vitamin B5:3.59mg
35.93%
Vitamin B12:2.15µg
35.88%
Zinc:5.34mg
35.62%
Potassium:818.02mg
23.37%
Magnesium:92.07mg
23.02%
Calcium:217.52mg
21.75%
Vitamin E:2.85mg
19%
Copper:0.35mg
17.38%
Vitamin K:17.65µg
16.81%
Fiber:3.59g
14.36%
Vitamin D:1.45µg
9.64%
Vitamin A:450.93IU
9.02%
Vitamin C:1.4mg
1.69%