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Day 7 Dinner: Roasted Chicken Legs, Crispy Skin + Brussels Sprouts

Prep Time:

5 minutes

Cook Time:

40-45 minutes

Serves:

1

Level:

Beginner

About the Recipe

A comforting, savory dinner featuring crispy, golden chicken legs roasted to perfection and paired with caramelized Brussels sprouts tossed with smoky bacon. Simple to prepare, this meal is packed with protein and healthy fats.

Ingredients

Roasted Chicken Legs:

  • 2 bone-in, skin-on chicken legs (drumstick and thigh)

  • 1 tablespoon olive oil or melted butter (grass-fed preferred)

  • Sea salt and freshly ground black pepper, to taste

  • ½ teaspoon garlic powder (optional)

  • ½ teaspoon smoked paprika (optional for color and smoky flavor)


Brussels Sprouts with Bacon:

  • 1 cup Brussels sprouts, halved

  • 2 slices bacon (sugar-free, uncured preferred), chopped

  • 1 tablespoon olive oil or bacon fat

  • Sea salt, to taste

Preparation

Roasted Chicken Legs:

  1. Preheat Oven: Preheat oven to 400°F (200°C).

  2. Prepare Chicken: Pat chicken legs dry with paper towels to ensure crispy skin. Rub with olive oil or butter, then season generously with salt, pepper, garlic powder, and smoked paprika.

    Quick-Cooking Tip: Letting the chicken sit at room temperature for 10-15 minutes before roasting ensures even cooking.

  3. Roast Chicken: Place chicken legs on a baking sheet lined with parchment paper or in a roasting dish. Roast for 40-45 minutes, flipping once halfway through, until skin is golden and crispy, and internal temperature reaches 165°F.

  4. Optional Crisp Boost: For extra crispy skin, broil for 2-3 minutes at the end of cooking, watching carefully to prevent burning.


Brussels Sprouts with Bacon:

  1. Prepare Ingredients: Toss Brussels sprouts with olive oil or bacon fat, and season lightly with salt.

  2. Cook Bacon: In a skillet over medium heat, cook chopped bacon until crispy (5-7 minutes). Remove bacon and set aside, leaving rendered fat in the pan.

  3. Roast Sprouts: Spread Brussels sprouts on a baking sheet in a single layer. Roast for 20-25 minutes, stirring once, until browned and tender. Toss with cooked bacon pieces before serving.

    Quick-Cooking Tip: If short on time, sauté the Brussels sprouts in the same skillet used for bacon instead of roasting. This method takes about 10-12 minutes.


Tips to Make it Even Easier:

  • Meal Prep Shortcut: Roast multiple chicken legs at once and store leftovers for easy meals throughout the week. This is the only way this is Quick & Simple!

  • Frozen Sprouts Alternative: Frozen Brussels sprouts work well — just roast them directly from frozen without thawing, adding a few extra minutes to the cooking time.

  • Bacon Fat Boost: Save rendered bacon fat in a jar to use for roasting vegetables, adding flavor and richness without extra ingredients.


Quick & Simple Flavor Boost Options (Optional):

  • Garlic Herb Butter: Mix softened butter with minced garlic, fresh rosemary, and thyme. Melt over chicken legs before serving for an herbaceous punch.

  • Parmesan Crust: Sprinkle grated Parmesan over Brussels sprouts during the last 5 minutes of roasting for a crispy, cheesy finish.

  • Spicy Kick: Toss Brussels sprouts with a pinch of crushed red pepper flakes before roasting for subtle heat.

  • Lemon Garlic Drizzle: Combine olive oil, lemon juice, and minced garlic for a fresh, zesty sauce to drizzle over both chicken and Brussels sprouts.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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