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Day 2 Dinner: Baked Chicken Drumsticks + Garlic & Paprika Roasted Cauliflower

Prep Time:

5 minutes

Cook Time:

35-40 minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy, flavorful chicken drumsticks seasoned with garlic and paprika, paired with tender roasted cauliflower. This satisfying, budget-conscious meal is rich in protein and fiber while staying low in carbs.

Ingredients

Baked Chicken Drumsticks:

  • 2 chicken drumsticks (bone-in, skin-on for maximum flavor)

  • 1 tablespoon olive oil or melted butter

  • 1 garlic clove, minced

  • ½ teaspoon smoked paprika (or regular paprika)

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper


Roasted Cauliflower:

  • 1 cup cauliflower florets

  • 1 tablespoon olive oil or melted butter

  • ½ teaspoon garlic powder (optional for extra flavor)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Chicken:

  1. Preheat Oven: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup.

  2. Mix Seasoning: In a small bowl, combine olive oil, minced garlic, paprika, sea salt, and black pepper.

  3. Coat Drumsticks: Pat chicken drumsticks dry with a paper towel. Rub the garlic-paprika mixture evenly over the drumsticks, coating both sides.


Prepare the Cauliflower:

  1. Season Cauliflower: Place cauliflower florets in a mixing bowl. Drizzle with olive oil and toss with garlic powder, sea salt, and black pepper.

  2. Spread on Baking Sheet: Spread cauliflower in a single layer on one side of the prepared baking sheet.


Bake & Roast:

  1. Add Chicken to Baking Sheet: Arrange drumsticks on the other side of the baking sheet with the cauliflower.

  2. Bake & Roast Together: Bake for 35-40 minutes, flipping the drumsticks and stirring the cauliflower halfway through.

    • Chicken is done when the internal temperature reaches 165°F (74°C).

    • Cauliflower should be golden and tender by the time the chicken is ready.


Assemble & Serve:

  1. Plate Chicken & Cauliflower: Transfer baked drumsticks and roasted cauliflower to a plate.

  2. Optional Garnish: Garnish with fresh parsley or a sprinkle of smoked paprika for extra color and flavor.


Ways to Make it Budget Friendly:

  • Buy Drumsticks in Bulk: Purchase drumsticks in family-sized packs to save money. Freeze extra portions for future meals.

  • Use Frozen Cauliflower: Frozen cauliflower florets are often more affordable and cook just as well when roasted.

  • Stretch with Extra Veggies: Add chopped zucchini or broccoli to the baking sheet to increase the volume of the meal without adding extra cost.

  • Make Garlic Butter from Scratch: Mix minced garlic with melted butter instead of buying pre-made garlic butter to save on cost.

  • Go for Paprika from Value Packs: Buy paprika in bulk or larger containers to cut down on price per serving.

  • Reuse Leftover Cauliflower: Use any leftover roasted cauliflower in omelets or stir-fries for another budget-friendly meal.


Simple Flavor Boost Options (Optional):

  • Lemon Zest & Thyme: Add fresh lemon zest and a sprinkle of thyme over the chicken and cauliflower for a bright, herby finish.

  • Parmesan Crumble: Sprinkle grated Parmesan over the cauliflower during the last 5 minutes of roasting for a crispy, salty touch.

  • Chili Flakes for Heat: Add a pinch of red pepper flakes to the cauliflower or chicken for a touch of heat.

  • Dijon Mustard Marinade: Brush drumsticks with Dijon mustard mixed with olive oil before baking for tangy flavor.

  • Balsamic Glaze Drizzle: Lightly drizzle balsamic glaze over the cauliflower for a slightly sweet and tangy finish.

  • Herbed Butter Drizzle: Melt butter with minced herbs and drizzle over the roasted cauliflower for added richness.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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