Crispy chicken legs are one of my favorite things to make. They’re super easy, and they taste great with rice. I like cooking them with soy sauce and rice because it’s a good way to use up leftovers from a previous meal, as well as create a new dish using them. Soy sauce is really good for you by itself, so this dish packs in even more health benefits! Plus, it makes for an excellent low-fat recipe that will help you lose weight if that’s your goal—just be sure not to eat too many portions because of how much sodium is in the soy sauce
You will need:
- Chicken legs, preferably with the skin on. If not already pre-cut, cut chicken legs into sections of three or four pieces each.
- Soy sauce. The original recipe calls for Kikkoman soy sauce, but you can use other varieties as well—just be sure to read the ingredients to ensure it contains no additives or preservatives (which would make it less healthy). If you don’t have any on hand, go ahead and sub in a good-quality store brand—just note that it won’t taste quite as rich and flavorful as the original recipe’s version!
- Rice (white or brown), cooked according to package directions; I like using basmati rice because of its fluffiness when cooked correctly (and also because Basmati is named after my favorite city in India). You could also use quinoa if you’d rather go grain-free here! That said…if all else fails? Just grab some Uncle Ben’s from your pantry shelf!
- Sugar: This ingredient helps balance out all those salty flavors we’re going for so don’t leave this one out!
Each serving contains 456.5 calories, 35.2g of protein, 12.8g of carbohydrates and 33.3g of fat (33%). You’ll also get 1.7g of fiber, 972mg sodium and 924mg potassium per serving (1/4th recipe).
Cooking the chicken legs
Now it’s time to cook the chicken legs. Heat the oven to 425°F and place them in a baking dish. Sprinkle with salt and pepper, then bake for 45 minutes, until the skin is golden brown and crispy.
- If you have any extra time on your hands, this is also a good time to make rice.*
Mixing the Soy Sauce
Now the fun part! In a medium bowl, mix the soy sauce, sugar, salt and ginger. Heat up your pot over high heat and add some oil to coat the bottom of the pan (about 3-4 tablespoons). Add in your chicken legs (as many as will fit in one layer) and sauté for about 5 minutes until browned on all sides. Transfer them to a plate and add half of your sauce mixture into the pan along with about 1 cup of water or stock. Cook over medium-low heat for about 20 minutes until reduced by half. Once it has reduced, remove from heat and set aside while you prepare your rice according to package directions.
Making the Rice
To make the rice, bring a pot of water to a boil. Add 1 cup of rice and cook according to package instructions. Once cooked, cover and let rest for 10 minutes before fluffing with a fork and serving.
If you don’t have a pressure cooker and want to make this dish in your slow cooker, simply follow the instructions for “oven” above, but instead of covering the chicken with water, cover it with chicken broth and cook on low for 7-8 hours or until chicken is fully cooked.
This recipe can also be made in an oven! Simply follow steps 1-5 above, then transfer the meat to a casserole dish and bake at 400 F (~200 C) for 30 minutes or until crispy. (This will depend on how thick your chicken legs are.)
Great meal for Bodybuilding and Losing weight
This meal is a great source of protein, vitamins, minerals, fiber and healthy fats.
For those trying to lose weight, this recipe is perfect because it contains only 200 calories per serving (and that includes the rice). So if you eat 3 servings per meal then your total calorie intake will be 600 calories which is very low but still provides all the nutrients needed for an active body.
It also has zero cholesterol as there’s no animal products in it! This means that this meal can be enjoyed by people who are vegan or vegetarian.
- Cook the chicken legs: Heat a large pot over medium-high heat and add 2 tablespoons of oil. Season 4 chicken legs with salt and pepper, then brown on both sides for about 10 minutes until golden brown, then remove from the pan. Add another tablespoon of oil to the pan and season 4 more chicken legs in the same way. Once they’re done cooking, remove them from the pan as well.
- Make your rice: In a saucepan over medium heat, warm 1 tablespoon of oil until hot but not smoking. Add 1 minced garlic clove and cook for 30 seconds before adding 1 cup jasmine rice and stirring it around for about one minute so that all sides are coated with oil. Then add 3 cups water along with ½ teaspoon salt (or more if desired). Cover tightly with foil or a lid; bring to a boil; reduce heat back down to low; cover again but this time without foil/lid directly onto burner itself (this prevents condensation from forming); let cook for 15 minutes without removing lid at all (don’t open)! Fluff with fork when ready before serving! You can even do this ahead of time—just keep covered until you’re ready to serve dinner