The juicy chicken leg quarters have always been my favorite part to eat. Here’s a perfect combo of a light and healthy meal for chicken leg and thigh lovers.
These leg quarters can be fried, boasted, or steamed as per your taste preference. But let’s see the most convenient, healthy and easy style of making these chicken pieces.
Easy and Quick Recipe for Healthy Chicken Leg Quarters
The most simple way to make a healthy protein rich meal is explained below. You would need just a few ingredients and one or two skinned or unskinned chicken leg quarters.
Ingredients
- 2 chicken leg quarters,
- ½ tsp ginger garlic paste,
- ½ tsp lemon (or vinegar),
- 1 tsp yogurt,
- ½ tsp paprika powder,
- ½ tsp black pepper powder,
- ½ tsp salt
Method
- Place cuts on chicken leg quarters.
- Mix all ingredients and evenly coat on chicken pieces.
- Marinate the mixture for at least 4 hours.
- Place the pieces in the air fryer, set the mode to cook chicken or set manually.
- Temperature: 180-185 degrees and time 16 – 20 minutes.
- Flip the pieces after half time for better results.
- Once cooked, give some coal smoke for a nice aroma and better taste.
Nutritional Benefits of Air Fried Chicken Leg Quarters
Cooked chicken is rich in protein and very beneficial for people on a high protein diet or for building strength or muscles. It can be consumed with a small portion of carbs like a bowl of boiled rice or whole-wheat bread with lots of green veggies to make a healthy filling main course meal. Added on with scrumptious and juicy sauces or hummus, it serves a perfect healthy meal platter that rich in nutrition and taste.
This is a very easy to prepare meal. It hardly takes 30 mins to prepare the entire meal. Mixing and marination for 10-15 mins. A wait for the marinade to work well on meat pieces. Then 5 mins setting the air fryer and placing the meat inside. Rest the air fryer handles itself. Meanwhile you can prepare the side dishes.
Boiled Rice
- Wash and soak 1 cup of rice.
- Add in booking water and salt (use preheated water from an electric kettle to save time).
- Rinse the rice once cooked (8-10 mins).
- Steam in the pot for 5 mins.
Vegetable side
A plenty of options as per your favorite vegetables. The best one for me are the below 3 lightly sautéed veggies.
- Diced Onion (1 medium).
- Diced cut capsicum (1 medium).
- Finely cut broccoli (few small stalks).
Sauté these three vegetables in a pinch of salt and pepper and some hot sauce, soy sauce and vinegar.
Scrumptious and juicy sauces add great taste to these meals. Stay tuned for our new post on a few sauces that goes best with these meals!